You have gone through a long weight loss process and don’t want to go back on that scale at any cost. This is what we call weight management. Gaining weight is unavoidable, but it does not have to be. According to recent studies, you can manage your weight for the long term if you strictly follow some essential behaviour in your lifestyle.
Weight gain mainly occurs due to eating the same type and amount of food without doing any physical activity. As we grow older, the metabolism becomes slow and there will be a difference in the body anatomy when compared to the young age. More is the calories, more should be the physical activity for managing weight. When the activity is more, you need more calories.
How Can One Manage A Healthy Weight?
Weight is affected by many factors, the list includes genetic elements, age, gender, the lifestyle of a person, family habits, and living culture. Some other factors are sleep, and the living and work culture. There are also some factors that make the weight loss or weight management process difficult.
How you can manage a healthy weight is by being physically active and choosing healthy food in your daily routine. Despite the age and weight of a person, adopting healthy lifestyle choices is a recommended option for every individual. Eat foods that are rich in nutrients and do some physical activity too. There is a thumb rule to manage weight – burn the same amount of calories as you eat and drink. When you aim to lose weight, you have to burn more calories than you eat and drink.
Common Tips For Weight Management
- You have to limit your portion size so that you consume fewer calories
- Don’t rely too much on snacks and go for a healthy option instead.
- Do more and more physical activity to maintain weight
- Lean Mass Build-Up
You can either maintain, increase or manage the metabolism by building lean muscle. Since muscle has a higher metabolism than fat, you can add muscle type exercise in your weight management programs. For better results, you need to improve the weight amount to keep yourself confronted.
- Eat Filling Food To Escape Hunger
Weight gain occurs due to bad or unhealthy eating habits. So if you want to manage weight, go for the food items that keep you full for longer. How it can be done is by eating fibre-rich foods like fruits, vegetables, whole grains, and lean protein.
- Avoid Urge Of Eating
Who can more easily manage weight is those who are good at combating the temptation to eat the treats. However, this does not mean that you have to compromise with your desires, but you can curb your moments. How you avoid your desires is by making a prior plan of eating out, consuming less or taking care of your portion size.
- Keep A Calorie Count
Mostly all the weight management programs include this piece of advice for the users. You should keep a count on the calories you are consuming throughout the day so that you know how many calories you are consuming in total. When you have the calculations with you, you can manage the weight easily.
- Do Prior Meal Planning
A maintained diet is what you need in your weight loss diet. Do prior planning of your meals to keep your diet on track. When you have already made a plan for your meals, it will save your time and efforts which can be utilized in other work like physical activity or your favourite hobby. It can help you to manage your weight!
- Checking The Portion Size
The biggest factor in managing weight is keeping a measure of the portions of food you are consuming. It is not required that you have to always carry a food scale wherever you are going, but use it on an often basis so that you get an idea of the proportion you are taking. Keep a check on how much you eat, and how much you should avoid.
- Don’t Skip The Breakfast
This is another important factor for weight management programs and common advice to be followed. Those who never skip breakfast tend to be more successful with weight loss journeys than those who skip the first meal of the day.
What Is The Suggested Diet To Maintain A Healthy Weight?
Go with the food items that are rich in nutrients instead of calories. Pick the healthy food choices that are good for your body and shop for the items that are healthy for you.
How Much Physical Activity Is Required?
Begin with at least 150 minutes of aerobic activity in the first week and increase your pace as time passes. If you are unable to do this much amount of activity, do whatever physical activity you are comfortable with. Doing something is better than simply doing nothing!
Exercise has many benefits not only for weight. Getting into regular exercise makes you capable of doing the daily activities with ease, and participates in jaunts, drives and doing the household chores.