If you’ve recently lost excess weight, congratulations! It is not easy reaching a healthy weight! Keeping that weight off can be challenging, though. Maintaining a healthy weight is not easy. But at the same time it is not as difficult as it seems.
Diets aren’t the best way to go when it comes to maintaining a healthy weight. That’s because they create temporary eating patterns — and, therefore, temporary results.
Following these easy and simple tips below to maintain your weight. Besides, it also helps prevent unnecessary weight gain. Also, do not forget that exercise plays a role in weight management as well.
Expert Recommended Tips to Maintain a Healthy Weight
1. Lead a healthy eating lifestyle
You have embarked on a healthier lifestyle. Now the challenge is maintaining the positive eating habits you’ve developed along the way. Consume more fruits and veggies. They are about more than just vitamins and minerals.
They’re also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you’re less likely to overeat. Be sure to have at least five servings of fruits and vegetables a day.
2. Calculate your body mass index (BMI).
Your BMI looks at your percentage of body fat rather than simply your weight. This makes it a better way to gauge whether your weight is in a healthy range for you. If your BMI is too high or too low, you should focus on eating and exercising to gain or lose weight. It is better than maintaining your current weight.
The easiest way to calculate your BMI is by using an online chart. Make sure you have accurate height and weight measurements before you begin.
3. Regular physical activity
Regular physical activity burns calories and builds muscle. Both helps you look and feel good. It also helps you in reaching your healthy weight. Walking the family dog, take the stairs instead of a lift and doing other things that increase your daily level of activity can all make a difference.
Aim for at least 30 minutes of exercise for five or more days of the week. If you already get 30 minutes of moderate-intensity physical activity a day, you can gain more health benefits by increasing the time or intensity of your physically activities.
4. Monitor your weight
Check your weight regularly. When managing your weight loss, it’s a good idea to keep track of your weight. This will help you to plan accordingly. It also helps to adjust your diet and exercise plan as necessary. If you have gained a few pounds, get back on track quickly.
5. If you choose to eat out;
Watch the food portions that you eat as. Because portion sizes at restaurants are usually large. Avoid menu items that include the words “fried” and “breaded”. They are filled with excess fat and calories! Order salad dressings and sauces on the side and use two spoonfuls or less of dressing on your healthy salad.
6. Eat breakfast
They call it the most important meal of the day for a reason. Breakfast kick-starts your metabolism. It burns calories from the get-go and giving you energy to do more during the day. In one survey, women who regularly ate breakfast were more successful with long-term weight loss than those who skipped the first meal of the day. It’s best to eat similar healthy choices regularly (think oatmeal, Greek yogurt, and fresh fruit). Always start out with a good breakfast to avoid overeating on special occasions.
7. Drink plenty of water
The amount of water you need to stay adequately hydrated depends on your size and how physically active you are. Generally speaking, however, you should be drinking at least eight or nine glasses of water a day. Keep in mind that if you feel thirsty, that means you’re already dehydrated. Drink water constantly, not just when you’re thirsty.
8. Reduce screen time
People who spend a lot of time in front of screens are more likely to be overweight. Set reasonable limits on the amount of time you spend watching TV, playing video games, and using computers, phones, and tablets not related to school or work. Be sure to set aside enough time to exercise every day and get enough sleep.
If you want to maintain your weight, you can exchange one food with another from the same food group. This way you would not be adding any extra calories to your diet.
Also, a glass of fresh juice is equivalent to two pieces of fruits. Go for the fresh piece instead as it has more fibre and is lower in calories.
Discuss your eating habits and lifestyle with your dietician. This will help you get an idea of the right portions to eat. It helps to keep yourself in shape and also to plan healthy food choices.