Maintain a Healthy Body Weight

Maintain a Healthy Body Weight

Follow the drill and nutrition advice outlined below to help achieve and maintain a healthy slant .
What is a healthy weight?
The best meter for assessing how your body weight is affecting your health, or may affect it in the future, is BMI or Body Mass Index ( Click here to calculate your BMI ). however, there are other factors to be considered in an overall assessment of your weight : genic tendencies, metamorphosis and the presence of medical problems, including diabetes, high blood pressure and heart disease. One definition of a healthy weight is one that can be comfortably maintained with “ normal ” healthy eat and regular physical bodily process, and is absent of aesculapian problems.

What is normal eating?
normal eating satisfies our crave and energy needs. With normal eat, we use some moderate constraint in food choice, but we are not sol restrictive that we miss out on enjoyable foods. It is flexible and varies in reception to emotions, schedules, starve and proximity to food. Normal eating is listening to our hunger and feelings of comprehensiveness and honoring those signals to eat or stop eat .
I’ve tried to lose weight, but have been unable to keep it off … what works?
Diets broadly work well for initial slant loss, but when the diet is abandoned the pounds return. Often a number of poor habits exist that perpetuate the weight unit gain.

Habits linked to overeating include:

  • Fast eating
  • Skipping breakfast and/or lunch and then overeating in the evening
  • Eating in front of the TV or computer
  • Eating for reasons other than hunger (anger, stress, anxiety or boredom)
  • Eating mostly fast foods or highly refined foods that lack healthy fiber, protein and fats

To successfully lose weight and maintain a burden loss, gradually change what you eat and change some of your behaviors associated with eating .
In addition to making healthy food choices, remember that regular physical bodily process is an crucial depart of any weight personnel casualty or slant sustenance plan.

To best achieve a healthy weight, should I eat a high protein, high fat or a high carbohydrate diet?
While the accurate combination of carbohydrates, protein and fats is not clear, a plant-based diet of hale, minimally processed foods, which include a diverseness of fresh fruits and vegetables, whole grains, seeds, nuts, legumes and lean meats, is of profit for many disease conditions—including fleshiness. For weight passing, full calorie intake and assign size makes a bigger difference than the percentages of fat, protein and carbohydrate .
What can I do?

  • Eat three meals daily, plus one or two planned snacks.
  • Drink at least six to eight cups of water or other low-calorie or calorie-free fluids throughout the day. Calories in sodas and sweetened teas add up quickly, yet don’t fill us up.
  • To keep from getting hungry between meals, include small amounts of healthy fats (seeds, nuts, olives) and protein in addition to carbohydrates at each meal.
  • Choose foods with little or no nutritional value (like chips and donuts) infrequently.
  • Before eating anything, ask yourself, “Am I hungry?” If you find that you eat without hunger, take a moment to analyze the situation and come up with some alternatives to manage the emotions.
  • Include movements you enjoy at least four to five times weekly, such as gardening, walking, bowling, karate or swimming.
  • Pay attention to serving sizes—especially in restaurants. Share an order, ask for a doggy bag or order à la carte.
  • Work with your health care team to set realistic weight goals.
  • Research shows that, for those overweight, maintaining a 10 percent weight loss can improve heart health significantly. This can be as little as 20 pounds.
  • Use the Body Mass Index chart to assess your current weight.
  • Calculate the calories burned per hour based on activity.
  • Find out how many calories you need per day to achieve or maintain your ideal weight.
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Category : Health

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