Many individuals are not comfortable
with their current weight and have resorted to several weight management methods.
At one extreme are underweight individuals who want to put on more weight. At the other end of the spectrum are those who are overweight and want to lose weight. Individuals who may not be comfortable with what the scale is currently saying and want to make minor adjustments are in between. One’s weight may be affected by genetics, race, lifestyle, and other factors. The primary means of controlling weight are through diet and portion control. Once you are able to shed enough weight or gain enough weight to fall within the healthy range, it is crucial to maintain it. With scientists linking excess weight to heart diseases, diabetes, and other conditions, it is essential that individuals stay within a healthy weight range.
Below are seven daily activities you can engage in to help you properly manage your weight.
- Take healthy fluids
This may sound simple, but it is crucial to weight control. Taking in enough fluids regularly aids your metabolic processes and helps your body detoxify more rapidly. However, avoid carbonated or sugar-sweetened drinks. You can, however, drink water, fruit blends, and other beverages that do not contain calories or sweeteners.
- Maintain healthy eating habits
You would notice you put on more weight when you feed on junk, binge eat or overeat. Focus on regulating the quantity of food you eat per serving, eat only healthy meals, and stop eating once filled. The idea is not to starve yourself but to feed your body just what it needs. You may also engage in intermittent fasting once in a while to help lose excess weight.
- Exercise regularly
Weight control is about calorie balance. What exercise does is that it helps you shed calories and boosts your metabolic rate. Overall, you are better off exercising if you want to maintain your weight. The key is doing it consistently.
- Have accountability partners
You may not be able to do this all independently, and it is okay. Getting partners to check in on you will help you avoid the unhealthy habits you are trying to do without. Require that they check in on you often and keep track of your progress.
- Consult a Registered Dietitian
Figuring out your diet, how to prepare the right meals, and other information surrounding dieting may be too much for you. Book an appointment with a registered dietitian, who will walk you through it all and provide you guidelines and tips that will aid your journey.
- Have a meal timetable
Planning your meals will help you stick to the schedule. It will decrease the chances of getting junk and making impulsive decisions regarding what to eat.
- Plan for the long term
Maintaining weight is not a short-term goal. It is a long-term goal worth pursuing due to the numerous health benefits it will give. It will also help you program your mind to recover easier when you slip up in any area.
Sustaining a healthy weight is an ideal that deserves your commitment. If you can follow these guidelines, you will be on your way to living a more healthy and productive life.
To your good health!
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Dr. Emmanuel Obaseki
EMMANUEL IS A PHARMACIST AND A WRITER. WHEN HE IS NOT HELPING PATIENTS ACHIEVE THEIR HEALTH GOALS, HE IS WRITING, READING, OR REVIEWING AN ARTICLE ON AREAS SUCH AS MEDICINE, ACADEMIC RESEARCH, AND CAREER WRITING