12 Healthy Tips for Weight Management

A well-planned weight loss program relies on a healthy and balanced diet combined with common sense. Keeping the weight off is more achievable with the proper diet and weight management in place.

Diet for Weight Management

Below are twelve tips to weight management and reaching the desired goal:

1 – Avoid junk food

Eliminate the temptation to eat junk food by not stocking up on fizzy drinks, crisps, biscuits, chocolate, etc. Instead, fill the kitchen cupboards with healthy and nutritious snacks, such as fruit juice, unsalted popcorn, oat cakes, unsalted rice cakes, fruit, and vegetables.

2 – Drink water

A daily recommended intake of water is 6-8 glasses (1.2 liters) or more if you are exercising or if it is warm.

3 – Eat a hearty breakfast

Starting the day with a healthy breakfast is certain to help with controlling the weight. Don’t skip breakfast as this can lead to a loss of essential nutrients and doesn’t really help with losing weight, and breakfast helps to jump-start the metabolism. Also, it can leave you feeling hungry during the day and encourages us to eat snacks.

4 – Eat plenty of fruit and vegetables

A varied mix of fruit and vegetables is certain to help eat a diet high in fiber and low in fat and calories. By combining these three elements it is possible to enjoy ingredients that are perfect for a successful weight loss campaign. Fruit and vegetables are also great for increasing the intake of vitamins and minerals.

Eat at least 5 servings of fruit or vegetables per day and make sure to leave the skin in place as this can increase the intake of nutrients and fiber. Fruit and vegetables offer a healthy snack throughout the course of the day. They are also low in fat and calories.

5 – Eat regular meals

Eating regular meals throughout the day is proven to help with burning calories at a quicker rate, while also minimizing the appeal of high sugar or fatty snacks to fill up. Eat at least 3 meals daily to achieve the desired weight management.

6 – High-fiber food

Add in high-fiber food to the daily diet to get that full feeling, curb hunger, and make you eat less. Fiber is sourced from plant-based foods, such as lentils, beans, brown pasta and rice, whole grain bread, oats, fruit, and vegetables. A recommended fiber intake is 25-30 grams per day. Also, soluble fiber helps to cut the levels of cholesterol.

7 – Limit alcohol

Alcohol can easily lead to weight gain over time. For instance, a pint of lager has about the same amount of calories as a packet of crisps, while a regular glass of wine includes a similar calorie count to a single piece of chocolate.

8 – Occasional treats

Avoid banning specific types of food. By banning a food or food type, you are more likely to build up a craving for these foods while on a weight loss plan. An occasional treat is perfectly fine if able to stay within the predefined calorie count.

9 – Plan meals

Plan the weekly meals in advance and stick to this to avoid exceeding the preferred calorie allowance. Plan 4 to 7 days in advance to ensure the cupboards are stocked and you aren’t left hungry.

10 – Read food ingredients

Understanding food labels and ingredient lists can make it easier to identify healthier food options, and keep a closer eye on sugars, salt, fat, and calories eaten. Rely on a calorie count to determine the food permitted on a diet controlled weight loss program.

11 – Regular activity

Get more active to make it easier to lose weight and keep it off. In addition to offering multiple benefits to the general well-being, exercise is a must-do activity to help cut the excess calories that aren’t lost through a well-planned diet plan alone. Whether walking, running, cycling, or swimming, make sure to identify an exercise plan that is able to easily fit within the day-to-day routine.

12 – Small portions

Use a small plate at meal time to ensure a more accepted portion is eaten. Over time the body can get used to the smaller portions and aren’t likely to feel hungry. Since the brain needs about 20 minutes to let the stomach know it is full, aim to eat at a slower pace and finished eating once a feeling of fullness is reached.

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