Controlling weight is an important part of healthy living. People who are overweight or obese may have health problems like heart disease, diabetes, high blood pressure and arthritis.
To control their weight, people should clear the kitchen of unhealthy foods and stock it with diet-friendly options. They should also learn about serving sizes by using everyday objects as reminders (also called cues) of correct portions.
1. Eat a Balanced Diet
A healthy eating plan is important for a number of reasons. Not only does it help you lose weight, but it also helps to reduce your risk of developing certain diseases, including cancer and heart disease.
A balanced diet should include vegetables and fruits; lean meats, fish, or beans; low-fat dairy; grains such as bread, rice, pasta and quinoa; and healthy fats such as those found in olive oil. It should also limit high-calorie, low-nutrient foods such as sugary drinks and snacks and processed meats.
To get started on a healthier eating plan, try to fill half your plate with nonstarchy vegetables and fruit and eat whole grains, such as quinoa, brown rice and oats. Avoid fried options and instead, choose steamed, grilled, baked or broiled dishes.
3. Get Enough Sleep
Sleep is not only a biological necessity, it’s also an essential part of a healthy lifestyle. Getting enough quality sleep on a consistent basis helps you maintain a healthy weight. This is because lack of sleep disrupts the balance of hormones that regulate appetite — including leptin and ghrelin. When you’re tired, your brain craves ultra-palatable foods that are high in calories and low in nutrients, leading to overeating and weight gain. Optimize your sleep schedule by waking up and going to bed at the same time each day, and shutting down all screens (including computers, TVs, cell phones and tablets) an hour before you go to bed.
5. Eat Healthy Fats
Fats are essential to a healthy diet because they give the body energy, aid in hormone function and keep the brain warm. However, fats are also very high in calories and should be eaten in moderation. It’s important to read labels and identify the type of fat that is in each food. Good choices include olive, canola and avocado oils; nuts; seeds; and lean meats.
Avoid unhealthy fats such as trans fats and saturated fats, found in fatty red meats, butter, and some cheeses. Instead, eat monounsaturated and polyunsaturated fats like olive oil, avocados, nut oils, and fish. The body cannot make these fats on its own, so it is essential to eat them. This will help lower cholesterol levels and reduce your risk of heart disease and diabetes.