Record what you eat, how many calories you're getting from your foods, and how many servings you're eating. Remember that if the food label lists an item as calories but you're eating three times the serving size, that's calories. Eat smaller portions. When possible, try to eat five to six small, healthy meals a day instead of the conventional three larger meals a day.
You may feel more satiated, and you'll be less likely to overeat. Choose foods with low energy density. Limit calories without losing nutritional value by choosing the right foods to feel full while eating less.
You can eat larger servings of foods with lower energy density, like fruits and vegetables, and still limit your calories. Base your meals on fruits, vegetables, and whole grains. Fresh fruits and vegetables are low in fat and calories, and contain lots of nutrients. Opt for fresh or frozen over canned — canned fruits and veggies can contain lots of salt and additives. Avoid white bread and other refined sugars. Eat a variety of vegetables — dark leafy greens, red and yellow veggies, peas and beans, and starches.
Replace bad fats in your diet with good fats. Bad fats are saturated fats. These are found in red meat, butter, lard, shortening, and bacon. They are solid at room temperature, and they can raise your cholesterol in your blood.
Limit these in your diet as much as possible. Cook with olive oil instead of butter; olive oil contains good fats that are better for you. Switch red meat like beef and pork with poultry and fish; fatty fish like salmon, mackerel, and herring are good healthy options. Choose low-fat or fat-free dairy. Get protein from unsalted nuts, seeds, soy, and beans.
Cut out junk food. Junk food like chips, cookies, soda, and other prepackaged items from the snack aisle contain lots of fat and sugar and quickly add to your calorie count. Limit these items in your diet as much as possible.
Try to replace sugary, high-fat desserts with fresh fruit or popsicles; snack on vegetables, hummus, or nuts rather than salty snack foods. Cut down on sweets. Sugars add lots of calories to your daily diet, and can contribute to health problems like diabetes. Try not to eat many sweets, candies, or baked desserts. Avoid sugary drinks like soda, energy drinks, sweetened coffee and tea, and flavored water.
Limit your alcohol intake. Alcohol contains a lot of sugar and extra calories. Other than the health effects of alcohol, consuming it regularly can make it more difficult to lose weight.
If you don't drink alcohol, don't start. Avoid fad and crash diets. Any diet that promises immediate or drastic weight loss is probably either unhealthy, unrealistic, or both. Most fad or crash diets might help you lose weight quickly, but you're almost guaranteed to put the weight back on — and in the mean time, you might be doing your body harm. The best way to lose weight is gradually and consistently to improve your health and keep the weight off.
Part 3. Start slowly. Even a 10 minute walk every day can improve your health. Strive to get at least minutes of aerobic exercise per week.
In order to lose weight when you're obese, you need to partake in at least minutes of moderate-intensity exercise each week. Try to create a workout schedule that gets you moving for 30 minutes a day, at least 5 days a week. For more extreme results, aim for minutes per week of exercise. Keep moving to burn extra calories. Other than setting aside specific time to exercise, there are easy ways to burn calories throughout your day.
Walk somewhere instead of driving, park far away from your destination, work in the garden, take your dog or a neighbor's dog for frequent walks, play music and get energetic when you're cleaning the house, or take the stairs instead of the elevator.
People who watch fewer than 2 hours of TV a day tend to gain less weight than those who watch more. If you can't miss your favorite program, do light to moderate exercises while you watch such as squats , crunches , or jogging in place.
Part 4. Set realistic goals. A great thing about weight loss is that even small changes can improve your overall health. The more weight you lose, the bigger the health benefits — but set small, attainable goals in order to stay positive and dedicated. Reward yourself when you meet your goals.
You don't have to be perfect — it's okay to treat yourself occasionally. If you meet a weight-loss or exercise goal, reward yourself. Ideally, do something fun such as seeing that movie that's in theatres or taking a weekend trip; but if it's a food treat you're craving, go for it. One fattening meal won't impede your success, and it's important to appreciate your hard work. Keep track of your BMI. Body mass index, or BMI, is defined by comparing your body weight in kgs to your height in meters.
It's usually a good measure of your amount of body fat. A BMI of is considered normal, and obesity is classified into ranges of severity.
Focusing on low-GI foods can help keep blood sugar levels steadier. Keeping your blood glucose levels steady can help with weight management. Whether cooking with family or going on walks with friends, getting people involved can help to encourage a healthy lifestyle. Incorporating regular physical activity into your schedule is important for maintaining or losing weight, among other benefits.
The CDC recommends minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Weight training is just as important to weight maintenance as aerobic activity. In addition to weekly aerobic activity, the WHO recommends weight training that involves all your major muscles at least two times per week.
Stress can have many effects on the body and mind. A study suggests that stress may trigger a brain response that changes eating patterns and leads to cravings for high-calorie foods. Eating too many high-calorie foods can contribute to the development of obesity. Creating a food budget and list for your shopping trips can help avoid temptations for unhealthy foods. In addition, prepping meals can allow you to have ready-to-go healthy meals. Preventing obesity plays an important role in good health.
Obesity is associated with a long list of chronic health conditions, many of which become more difficult to treat over time. These conditions include:. By focusing on obesity prevention and lifestyle changes, it may be possible to slow or prevent the development of these diseases. Although the research on obesity prevention strategies is limited in the United States, international studies have been able to suggest some answers.
A study from Australia looked at the role of home-based nurses in that country on the weight management of children up to age 2. The nurses visited babies a total of eight times after birth and encouraged the mothers to incorporate healthy practices. However, a trial in Sweden looked at the effectiveness of a smartphone app to educate young children on healthy eating and physical activity.
The researchers discovered no significant differences in BMI and other health markers between the two groups after a year. A review in the International Journal of Obesity looked at 19 different school-based studies to determine what could be effective methods for obesity management.
The researchers found that both dietary changes and reduced TV time resulted in significant weight loss. They also found that family support helped encourage weight loss in children. Preventing obesity in adults involves regular physical activity, a decrease in saturated fat intake, a decrease in sugar consumption, and an increase in fruit and vegetable consumption.
In addition, family and healthcare professional involvement may help to maintain a healthy weight. One review of public health approaches found that there are various ways to influence public policy to encourage methods of obesity prevention: Altering food environments, creating policy-based changes in schools, and supporting medication and other medical strategies are all potential ways to prevent obesity.
However, only some of these methods have proven to be effective, and there are barriers to using these methods. A healthy weight is important in maintaining good health. Taking steps to prevent obesity in your daily life is a good first step. Even small changes, such as eating more vegetables and visiting the gym a few times a week, can help to prevent obesity.
Try red and black and brown rice instead of white rice. Use these whole grains for breakfast porridge s, they taste great. Buy whole dals in addition to the staple washed dals. Fill up your shelves with Rajma , Chana , Soy , Bhatt dals. Add these as sprouts or cook them for your meal at least once every two days. When buying meat , choose the lean, low fat cuts. Add a protein in every major meal. Proteins are essential for the body. Ensure 3 servings of seasonal vegetables per head and 2 of whole fruits per day.
They provide both soluble and insoluble fibre in addition to vitamins, minerals and antioxidants. We need about gms of fibre per day, one apple provides only 1gm. Invisible sources include fatty meat, butter , ghee , cheese , lard, cream. Limit their use, Choose low fat milk, double toned. Poly unsaturated fats from vegetables are recommended.
One oil may not provide all essential fats so use different combinations. Keep the trans fats away. There is a chance that industrial trans fats would be present in fast foods , snack food, fried foods cookies, margarine and spreads. Read the labels , if there is no label, find a better substitute.
A lot of foods have natural sugar hidden in them too. Do not skip meals. Eat three balanced meals. You have a healthy meal. Snack on seasonal fruits, keep whole fruits easily available for the family members to pick up. Keep your fridge free of sugary aerated drinks and processed fruit juices.
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