Medically reviewed by Shanmukha Priya, M.Phil and Ph.D. in Food Science and Nutrition
Maintaining healthy weight is easy if you make healthy lifestyle choices.
Even before you get down charting a weight loss plan, work on improving your eating habits, water intake, your workout plan and you will see a marked difference in your health.
The first step to gaining a healthy weight is to start living a healthy lifestyle. And that does not require you to make any major changes or sacrifices.
A little diet tweak here and some workout plan there, and you are already on the path of reaching your healthy weight goals.
We have drafted a 10 point healthy weight strategy for you to try right now. Weave into this a healthy weight loss diet plan, and you can achieve amazingly fit body, and a refreshed mind in no time. Check out the strategies now:
Healthy Weight Strategy # 1: Avoid large meals.
Small meals raise the body’s metabolism. Large meals will leave you feeling sluggish and sleepy. Instead have around 6 small meals that cover every food group.
Healthy Weight Strategy # 2: Sit down and eat slowly.
Eat slowly to give your body time to release enzymes that tell your brain that you’ve eaten enough. Also avoid eating on the go; the slower you eat, the more you will enjoy your food and the sooner you will feel full.
DID YOU KNOW?
Eggs, tofu and legumes are great protein alternatives to red meat. So you can add boiled eggs, cooked legumes or steamed tofu to your vegetables during meal time.
An integral aspect of good health is sleep, rest and relaxation. Try getting eight hours of sleep a night. In a week’s time you will find your energy levels and your ability to deal with stress, improve.
For instant relief from lethargy or stress, close your eyes and take 11 deep breaths. You will feel instantly energized and calm.
Healthy Weight Strategy # 3: Don’t overeat if you are stressed.
Many of us look for an antidote to ease stress. But stress-eating results in greater stress. Avoid mindless eating and look for other ways to de-stress. Play calming music, burn calming incense in your home.
Do lazy stretches to take your mind off the stressful situation. You can slowly munch on a fruit if you feel stress-induced hunger but do not even look at that pack of chips.
Healthy Weight Strategy # 4: Keep yourself hydrated.
Our bodies are 70 per cent water. Dehydration causes many problems such as joint pains, cramping and headaches.
Keep a large bottle of water by your side to drink during the day.
You can add some zing to your water, detox your body and lose weight all at the same time by adding some cut lemon, strawberries, and mint leaves to your bottle of water. Keep sipping through the day.
Healthy Weight Strategy # 5: Make better food choices.
Choose whole grain foods and low-fat foods, avoiding refined and processed foods.
Try to pick at least five fruits and vegetables for your daily diet. Make soups and blended juices and smoothies at home.
Healthy Weight Strategy # 6: Cut back on cigarettes and alcohol.
Limit your exposure to smoke at home, work, restaurants or bars. Cut back on smoking and alcohol.
These lead to unhealthy weight gain. Smoking actually leads to unhealthy weight loss by making you feel less hungry and skip food.
Healthy Weight Strategy # 7: Switch to decaf.
Coffee dehydrates the skin. A good idea is to switch to decaf, or cut down your number of coffees in a day.
To get health benefits of coffee have it black and with less sugar. You can also try green tea or herbal tea instead.
Healthy Weight Strategy # 8: Don’t eliminate food groups.
Each food group has a vital function to perform.
It is a great idea to cut back on heavier to digest foods and make lighter and healthier choices, but definitely do not put the entire food group on your “taboo” list.
Healthy Weight Strategy # 9: Eat at least 2 hours before you sleep.
Little digestion occurs during sleep, so try and eat your evening meal two hours before going to sleep.
You can take an after dinner walk 15 to 30 minutes after dinner to aid digestion and relax your mind and body.
Healthy Weight Strategy # 10: Include a variety of fruits, vegetables, sprouts and grains in your diet.
Variety of foods protect the body against disease, build immunity levels and are an excellent source of energy.
They also provide your body with the right nutrients so that you can be healthy all the time. They are important for maintaining healthy weight.