Whether you are at risk of becoming obese, currently overweight or at a healthy weight, you can take steps to prevent unhealthy weight gain and related health problems. Not surprisingly, the steps to prevent weight gain are the same as the steps to lose weight: daily exercise, a healthy diet, a long-term commitment to watch what you eat and drink.
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Exercise regularly: One of the most important things you can do to prevent weight gain is to exercise regularly. Studies have shown that one need to get minutes of moderate-intensity activity per week to prevent weight gain. Moderately intense physical activities include fast walking and swimming.
§ Eat healthy meals and snacks. Focus on low-calorie, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just be sure to choose foods that promote a healthy weight and good health more often than you choose foods that don’t.
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Know and avoid the food traps that cause you to eat. Identify situations that trigger out-of-control eating. Try keeping a journal and write down what you eat, how much you eat, when you eat, how you’re feeling and how hungry you are. After a while, you should see patterns emerge. Stay in cont.rol of what you eat at all time.
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Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off excess pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become big problems.
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Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success.
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