Weight management is the desire of many people, especially women who are having problems with weight and shape. Even men should maintain their weight and exercise to ensure their health and prevent diseases. The following weight management tips will help you stay in shape, toned, and healthy.
1. Weight management tips by controlling eating
Diet is the biggest influence on weight as well as easily destroying your balanced, elegant figure.
Maintaining a good weight is important for good health
For effective weight management, the first thing is to control the diet with the following principles:
1.1. Monitor your weight regularly and calorie intake
If you want to manage your weight effectively, equip yourself with a home scale to monitor your weight regularly as well as change your diet and exercise accordingly. Weight should be recorded regularly every day, including before and after meals for detailed monitoring.
Along with weight management, calculate your daily calorie intake based on the amount of food used and the standard calorie content of those foods. With the current weight, your body will need a certain amount of calories to ensure life activities, it is not recommended to add daily calories at a higher level than this need if you want to have a stable weight.
1.2. Eat healthy to maintain weight
People who eat comfortably according to their hunger often cannot control their weight well and are prone to being overweight and obese. The feeling of hunger may not be caused by your lacking of calories but by food.
Eating too much uncontrollably will lead to obesity
Proteins and complex carbohydrates often make you feel full longer than sugar and other nutrients, which is important to prevent overeating and unwanted weight gain.
Thus, the main foods for people who need to maintain weight are fruits, grains, green vegetables, low-fat dairy, and lean protein, which are also very good for providing energy without causing obesity. beans, seeds, fish, poultry, etc.
1.3. Reduce sugar consumption
Sugar creates a very pleasant feeling of sweetness and stimulates the taste buds, so many people cannot control the number of sweet foods they eat every day. And this is the cause of overweight, obesity, and many other dangerous cardiovascular diseases.
To manage weight, foods high in sugar need strictly controlled sugar. Men should consume less than 9 teaspoons of sugar per day, while women 6 teaspoons, can add less if you are on a weight loss diet.
1.4. Add more complex carbs
Complex carbs include fiber, and whole grains create a feeling of fullness faster and longer than simple carbs. Therefore, if you want to maintain your figure, eat whole wheat, pasta, brown rice, etc. instead of eating a lot of bread or white rice.
Eat more complex carbs to keep you full for longer and limit weight gain
1.5. Make a habit of mealtimes
Eating right at the right time is an important principle in weight management, but few people pay attention to it. Many people who want to lose weight fast should skip meals this makes you feel more hungry and eat more in the next meal.
Make it a habit to eat at the right time to make the digestive system work better, and also help you control the amount of food you eat better.
1.6. Discipline in eating
The important thing in weight management is to put strict discipline to force yourself to do, not to eat too much or a high-fat, high-calorie diet that easily causes weight gain. You can pamper yourself 1 day a week with your favorite food but in moderation, this will not cause excessive weight gain and help you stick to a healthy diet for longer.
2. Weight management tips with the exercise routine
After diet management, daily exercise is also an important factor for you to maintain a healthy, stable weight.
2.1. Create an exercise routine
To have a healthy body, consume excess energy, avoid fat accumulation, you need to have a serious and hard exercise routine. Keep a record of the type of exercise at the same time every day, this also helps to calculate the calories burned to build a reasonable diet.
Exercise is important to maintain a healthy weight
2.2. Prioritize strength training
There are many types of exercises and each exercise will help the body achieve different health goals, for those who want to lose weight or manage weight, exercises to burn calories and fat are suitable. It is aerobic exercise, fat will be burned and muscles formed to help you have a toned body.
3. Tips for weight management with lifestyle changes
The last important factor for weight management and good health is a healthy lifestyle, improve if you are facing problems such as stress, uncontrolled overeating, heavy use of alcohol, stimulant,…
3.1. Stress control
Many studies have shown that stress is closely related to weight because people with this mental state tend to eat more, especially high-calorie foods. Therefore, if you want to maintain your weight, you should control stress and release your mind when symptoms of anxiety, discomfort, and stress appear.
Stress is the cause of uncontrolled weight gain
Methods such as meditation, yoga, massage, stretching, deep breathing, ... help manage mood, prevent stress very well. Besides, make sure you get enough sleep every day, so create a quiet, airy space for the best sleep quality.
3.2. Limit alcohol and stimulants
Alcohol is the cause of weight gain, it not only contains high empty calories but also stimulates appetite. When drinking, people tend to eat according to their desires instead of controlling in moderation.
To limit the effects of alcohol on weight, eat a nutritious meal before drinking. At that time, the food in the stomach will reduce drunkenness as well as prevent appetite after drinking.
Apply the above weight management tips well, you will surely achieve the desired weight with a healthy, balanced and toned body.
Introducing Successful Weight Loss
Inside this eBook, you will discover the topics about weight loss resolution basics, use walks, use fruits rich in vitamin c, switch out trans fats for healthier fats, reprogram your mind about portion sizes, change your mind about salt and use fresh herbs, change your view about whole grains, don`t forget water, use affirmations to stay on course and the benefits of maintaining a healthy weight.
Contains 40 Pages