Updated: Sep 26, 2021
While it is natural and healthy to want to lose weight, not all methods are great for your body. Here are ten tips that will help you maintain a healthy weight.
According to the Center for Disease Control and Prevention, nearly 43% of adult Americans are obese.
So, you've been trying hard to keep your weight in check and stay away from scary statistics as the one above. We have all been there. It is a tedious process that often ends with a big blow to our plans.
To top it all up, people tend to make it harder by trying weight loss routines that don't work. Even with the free info available online, many people take the wrong route in a bid to keep their weight in check.
Maintaining a healthy body weight requires continuous dedication, sticking to diet plans, and having an effective exercise routine. Most people who want long-lasting results combine being on a diet with their daily visits to the gym, or some few daily skipping routines in the nearby park. Here are some proven tips which can help in maintaining body weight.
Draft out a diet plan and stick to it.
Your diet may be the major factor contributing to many women being overweight. It has been found that most people who eat junk food tend to have a higher body weight than those on a good, balanced diet. You should consider having more proteins, vegetables, and fruits in your diet. Lettuce, cabbage, and proteins are very effective in rapid weight loss. There are several diet plans templates for maintaining body weight, find out which works for you and stick to it.
Start a home weight loss routine.
Getting a treadmill at home, several pushups and bedside exercises can make a significant difference to maintain a healthy weight. Burning a lot of calories requires activeness, which involves increasing your metabolic rate. Walking an hour on the treadmill burns as much as 400 calories, jogging could burn up to 600 calories. Skipping is a fun way of exercising while shedding body weight at the same time. Running on the treadmill and skipping are both effective for your cardio and works well if you're too busy to go to the gym.
Eat low-fat foods.
Eating low-fat foods like salmon, tuna, whole eggs, leafy greens, meat, and dairy products, etc. helps to control your fat, cholesterol, carbs, and calories. Low-fat and low-carb foods both aid in rapid weight loss. Lean meat, boiled chicken, low-fat cheese, and low-fat dairy products are great options.
Avoid processed and packaged foods like canned foods, sugary beverages as they contain too many oils, salt, and spice, which deprive you of the necessary nutrients a balanced diet offers. Try to eat more naturally cooked foods to get a well-balanced diet. You must eat right to show result.
Drink plenty of water, stay hydrated!
Research has shown that drinking water helps in weight loss, boosts your metabolism, and reduces your appetite. 1-2 liters of water a day can help in rapid weight loss, especially when taken before a meal. Water is 100% calorie-free and is a good substitute for sugary beverages that helps reduce your appetite and leaves you satiated; studies have shown that taking a glass of water before eating helps cut down calorie intake.
Keep a food diary.
Keeping a food journal helps a lot in maintaining a healthy body weight. What better way is there to keep track of what you eat and drink daily? A food journal, just like your personal diary, helps to keep track of your daily meals.
Knowing your diet routine helps you decide whether to reduce sugar intake, or eat more fruits, or include more proteins in your diet for effective results. This helps correct any unhealthy eating that causes weight gain. When done well, this is effective in maintaining your desired weight and is a better option if you want to go on strict dieting.
Eat lots of vegetables and fruits.
Leafy, green vegetables like spinach, broccoli, and lettuce have a low amount of calories, carbohydrates, and high fiber. Fruits that burn calories such as berries, apples, avocados, and oats should also be eaten regularly as part of the meal plan. In dieting for maintaining your body weight, portion control is essential. Eating a balanced diet with less amount of unhealthy fats, replaced by peanut butter, nuts and avocados are highly recommended.
Weigh yourself regularly.
Keeping track of your weight helps a lot in maintaining a healthy body weight. Stepping on the scale to monitor weight gain or loss regularly makes you aware of your progress. Keeping a food journal and checking your weight regularly is a perfect combo that works for weight maintenance.
Get more quality sleep.
With unfinished tasks on the desk, working night shifts, and various chores to do, having some hours of quality sleep sounds difficult. According to the Sleep Foundation, adults need 7-9 hrs of sleep daily. Insomnia contributes to weight gain and should be properly managed by ensuring you get as much rest as your body needs.
Reduce consumption of unhealthy junk.
Snacking occasionally on burgers, candies, and ice cream may mean no harm, but when junks become your staple food, you risk a high chance of weight gain, healthy snacks like dark chocolate, almonds, etc. which are lesser in calories should be taken instead. Salmon and tuna are great low-fat foods that help in maintaining weight.
Not everyone can choose to go the hardcore way, but if you desire long-lasting results by maintaining your weight, the gym is one of your best options. Having a makeshift gym at home, probably in your garage also works. High-intensity workouts with Cardio will give you that toned, lean muscle mass.
Maintaining a healthy body weight is a good determinant of healthy living. Overweight people are prone to diseases like diabetes, heart diseases, and stroke. Having a healthy diet and following it up with a regular exercise routine are proven hacks to have healthy body weight.
Fruits and vegetables have beneficial vitamins that keep you fit and trim, they shouldn't be excluded either.
Running 30 minutes on the treadmill daily makes a difference, skipping in the park on weekends is beneficial to overall wellness.