Being overweight or obese can lead to a variety of health problems. While there are many different dietary “tricks” out there, a balanced lifestyle and nutritious diet are the keys to healthy living and better weight control.
Dieting is not a sustainable solution. To lose weight safely and maintain it over time, it’s essential to make gradual, long-term, and beneficial lifestyle changes.
Here are 10 ways to control obesity!
Contents
1. Eat diverse, colorful, nutritious food
Healthy meals and snacks should be the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal includes 50% fruits and vegetables, 25% whole grains, and 25% protein. Total fiber intake should be 25-30 grams (g) per day.
Eliminating trans fats from the diet, and minimizing the consumption of saturated fat, eating a high-fat diet increases the incidence of cardiovascular disease. Instead, people can consume monounsaturated fatty acids (MUFAs) or polyunsaturated fatty acids (PUFAs), which are types of unsaturated fats.
The following foods are very healthy and often rich in nutrients:
- fresh fruits and vegetables
- fish
- pea’s tree
- nuts
- Seeds
- whole grains, such as brown rice and oatmeal
Foods to avoid include:
- foods with added oil, butter, and sugar
- red meat or fatty processed meat
- pies
- round bread
- white bread
- processed food
2. Keep a food and weight diary
Self-monitoring is an important factor for successful weight loss. People can use paper diaries, mobile apps, or dedicated websites to record every food item they consume on a daily basis. Measure your progress by recording your weight weekly.
People who can track their success in small increments and identify physical changes are more likely to stick to a weight loss regimen.
People can also track body mass index (BMI) to see changes.
3. Participate in sports activities, practice Yoga
Regular exercise is very important for physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful manner is often important for successful weight loss.
One hour of moderate-intensity activity each day, such as brisk walking, is ideal. If you can’t exercise for an hour a day (at least 150 minutes per week).
People who are not physically active should gradually increase the amount of exercise they do and gradually increase the intensity. This approach is the most sustainable way to ensure that regular exercise becomes part of your lifestyle.
Practicing yoga is also an effective way to lose weight and maintain weight.
4. Eliminate liquid calories is one of the 10 ways to control obesity
It is possible to consume hundreds of calories a day by drinking sugary soda, tea, juice, or alcohol. They are called “empty calories” because they provide extra energy without any nutritional benefits.
Unless a person is drinking a smoothie to replace a meal, they should focus on water or unsweetened tea and coffee. Adding a dash of fresh lemon or orange to the water can provide flavor.
Avoid confusing dehydration with hunger. A person can often satisfy hunger between scheduled mealtimes by drinking water.
5. Measure portion control
Eating too much of any food, even low-calorie vegetables, can lead to weight gain.
Therefore, people should avoid estimating portion sizes or eating food directly from the package. It is better to use measuring cups and serving-size guides. Predicting, and estimating will lead to too high the possibility of eating a larger portion than necessary.
6. Eat mindfully
Many people benefit from responsible eating, which includes being fully aware of why, how, when, where, and what they eat. Making healthier food choices is a direct result of becoming more in tune with your body.
People who practice mindful eating also try to eat more slowly and enjoy their food, focusing on taste. Taking a meal that lasts for 20 minutes allows the body to record all the signals of satiety.
It’s important to focus on feeling satisfied after a meal rather than full, and remember that many “all-natural” or low-fat foods aren’t necessarily healthy choices.
7. Cognitive control of stimuli and cues
There are many environmental and social cues for triggering unnecessary eating. For example, some people are more likely to overeat while watching movies or watching television.
By being aware of what can trigger the urge to snack on empty calories, people can devise ways to adjust their habits to limit these factors so that they can control their weight.
8. Plan ahead
Stocking up in the kitchen with foods that fit your diet and meal planning will make weight loss more significant.
People who are looking to lose weight or maintain weight should clean out their kitchen. Prepared foods or snacks, make sure that the ingredients are available to make simple and healthy meals.
Plan your food choices before you go to parties or restaurants, or dining out services.
9. Seek social support, relatives, and friends
The support of loved ones is an integral part of a successful weight loss journey.
- an active social network
- group or individual counseling
- fitness club or a partner
- Employee support programs at work
10. Always be positive
Weight loss is a gradual process, and some people can get frustrated if the weight doesn’t drop at the rate they anticipated. Some days will be harder than others when you follow a program. weight loss or maintenance. A successful weight loss program requires individuals to persevere and not give up when changing themselves seems too difficult.
Some people may need to reset their goals, potentially by adjusting the total number of calories they want to eat or changing their form of exercise.
It is important to keep a positive outlook and persistent efforts to overcome barriers to successful weight loss.
Final thought
Controlling obesity can make your health become better, make sure you follow one of the aforementioned methods to maintain a healthy life.
Top News hopes this article is helpful to you and wishes your health is in the best condition!
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