Let’s do away with dieting. Usually, when you begin a diet, your main goal is to lose weight to enhance or improve appearance. The downside is that these flash diets set you up for failure and can hinder the body’s ability to cope with the changes caused by dieting, which may lead to adverse effects such as a weakened immune system. Instead we recommend you adopt a weight management mindset. Weight management is a long-term approach to a healthy lifestyle that incorporates a balance of healthy eating and physical exercise. These tips can help you get the results you want without compromising your overall health in the process.
Check your body mass index. Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Your BMI score suggests if the amount of body fat you carry puts you at risk for health problems. In some cases, BMI may overestimate body fat (in people who have a lot of muscle), or underestimate body fat (in people who have lost muscle mass). Calculate your BMI, and then check to see how your results stack up.
Keep tabs on your waist. Your risk for health problems is higher if you tend to carry more fat around your middle. Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches are most at risk. Get tracking by placing a tape measure around your abdomen just above your hip bone. Be sure the tape is snug but does not compress your skin, and then relax, exhale and measure your waist.
Start with small steps. You don’t have to overhaul your eating and exercise habits overnight. Build new healthy habits into your lifestyle using these four steps so you don’t become overwhelmed. In fact, you might be more successful in the long run if you give yourself time to turn healthful changes into permanent habits.
Get your fibre in. Eating fibre-rich foods can help keep you satisfied while you exercise to lose weight. Incorporating high fibre foods in your diet has been shown to help lower blood cholesterol levels, control blood glucose (sugar) levels, reduce symptoms of irritable bowel syndrome (IBS), and reduce the risk of getting intestinal ulcers. Add these fibre filled items to your grocery list this week.
Move more. Regular movement and activity helps promote a healthy lifestyle by reducing stress, improving cardiovascular health, increasing lean muscle mass and strength, balance, and tone. Taking a fitness walk or an exercise class is great, but so is taking the stairs at work, doing stretches at your desk or pacing around while you’re on the phone. Household chores such as vacuuming, sweeping and raking help increase movement too.
Build a support system. Losing weight and maintaining a healthy weight may be easier if you have support from family and friends. You can also find a “fitness fam” by joining a gym or registering for a fitness class in your area.
Cut down on portions. Portion your meals in a calorie-conscious manner. One-quarter of your plate should be comprised of lean protein; one-quarter of unrefined grain; and one-half of your plate should be filled with a variety of colorful vegetables. Using a smaller plate also helps to control portion size and leaves you feeling more satisfied.
Stay well hydrated. Include 6 to 8 glasses of fluid each day. It’ll help keep you adequately hydrated which often helps prevent overeating. Not to mention, water helps your blood transport oxygen and other essential nutrients to your cells giving you an energy boost.
Plan your meals in advance. Having a meal-by-meal plan that you can stick to can act as a guide to keep you on track in your weight management journey, whether you are looking to lose, gain or maintain.
Take your time. Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island. Your stomach takes 20 minutes to send a message to your brain telling it you have eaten enough and are satisfied. If you eat rapidly, your body’s cues won’t be tuned in to those feelings of fullness quickly enough and it is easier to overeat. Try to chew each bite at least 10 times and put your fork down in between bites. This will help to slow your eating and foster a relaxing eating environment.
