Over time, too much body fat puts you at greater risk for heart disease, diabetes and other health conditions. Maintaining a healthy weight can reduce those risks.
Pace yourself while eating. Scientists know that the brain needs to receive a complex set of signals from the stomach before you feel full.
Reduce Screen Time
While screens are a part of everyday life, excessive use of TVs, smartphones and other devices can be detrimental to health. It’s important to track screen time and balance it with physical activity and social interaction.
Kids and teens who spend too much time in front of the TV or video games are more likely to become overweight. Also, sitting for long periods of time without moving decreases energy levels and can lead to poor posture that can cause back pain and other joint problems over time.
Excessive screen time reduces attention span and empathy levels, and may interfere with sleep patterns. It’s especially important to limit screen time for kids and teens, as it can have negative effects on their mental health. Make a family commitment to reducing screen time and replacing it with activities like playing outdoor sports or board games. For example, challenge each member of the family to see who can do the most push-ups or jumping jacks during commercial breaks.
Watch Portion Sizes
Portion sizes are crucial to maintaining a balanced diet. Studies show that when people control their food portions, they are able to avoid overeating and excess weight gain. In addition, controlling your portion sizes can help reduce the risk for health conditions like high blood pressure, heart disease, diabetes, and breathing problems. Portion control tools range from measuring cups and spoons to digital food scales. Many of these tools are designed to provide accurate measurements, but if you’re not comfortable carrying around tools or don’t have access to them while eating, try comparing foods to everyday objects. For example, a serving of meat should be the size of your palm or a cup of peanut butter the size of your thumb.
Watching your meal portions is important even if you don’t want to lose weight. Consuming too many calories over your body’s needs results in weight gain and increases your risk for obesity-related diseases. A few small changes to your daily eating habits can have a big impact on your overall calorie intake and weight.