Maintaining a healthy weight reduces the risk for chronic conditions, such as heart disease and diabetes. It also helps you stay mobile as you age.
To control your weight, keep tempting foods out of sight and have low-calorie snacks at hand. Eat meals sitting down and try to savor your food, rather than eat quickly.
Eat a balanced diet.
Eating a balanced diet is important for everyone, but it’s even more critical if you’re trying to maintain or lose weight. Balanced eating means consuming enough of the foods your body needs (proteins, carbohydrates, fats/oils and fiber) while also limiting empty calories and excess amounts of certain foods.
The best way to eat a balanced diet is to fill your plate with whole foods, particularly fruits and vegetables, whole grains, lean protein and dairy. Try to limit sugary drinks, added salt and trans fats. The general recommendation is that half of your plate should be filled with nonstarchy vegetables (like broccoli, squash or leafy greens), a quarter of your plate with proteins like chicken or fish and a third of your meal with whole grains such as brown rice, quinoa or oats. Your daily calorie allowance should be about 2,000 calories, but your specific nutrient requirements may vary based on your age, gender and activity level.
Reduce stress.
Getting a handle on stress is an essential part of healthy living. Chronic stress, whether from work, family, finances or health concerns, can lead to an increase in weight and a loss of control over eating. During stressful times, the body secretes cortisol which holds on to fat and slows metabolism. Added to overeating of highly palatable calorie-dense foods, this can lead to weight gain and an inability to maintain a healthy diet.
It’s no secret that too much stress can have detrimental effects on the body, including long-term health issues. Stress also impacts the body’s ability to self-regulate, making it difficult to maintain a balanced diet and exercise regularly. The good news is that there are many simple steps you can take to help lower your stress levels. These include creating a support network, finding a hobby, practicing meditation or incorporating other autoregulation techniques into your daily routine. Eating a nutritious diet and getting adequate sleep are also important.