Healthy eating and healthy tips in weight control

Healthy eating and healthy tips in weight control

Unfortunately, many people who lose weight can not maintain their weight loss and their weight returns. In fact, only about 20% of people who are overweight and start dieting successfully lose weight and maintain it for a long time.

exercise

Regular exercise plays an important role in maintaining weight. Exercise may help you burn extra calories and increase your metabolism, both of which are essential for achieving energy balance. When your calorie intake is equal to the amount of calories you burn, it means you have an energy balance. ; Your weight will probably stay the same and you will not experience weight gain again.

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Numerous studies have shown that people who do at least 200 minutes of moderate physical activity per week (30 minutes per day) after losing weight are more likely to maintain their weight.

Eat breakfast every day

Eating breakfast may help you maintain your weight. People who eat breakfast generally have healthier habits, exercise more, and eat more fiber and micronutrients. In addition, eating breakfast is one of the most common behaviors reported by people who are successful in maintaining weight loss.

Eat lots of protein

Eating lots of protein may help you maintain weight, as protein is effective in reducing appetite and feeling full.

Protein raises the levels of certain hormones in the body that stimulate satiety and are important for weight regulation. Protein has also been shown to reduce the levels of hormones that contribute to hunger.

Be careful about your carbohydrate intake

Depending on the type and volume of carbohydrates consumed, weight maintenance may be easier. Consuming refined carbohydrates, such as white bread, white pasta and fruit juices, can be detrimental to your weight loss goals. These foods are deprived of the natural fiber needed to maintain weight. Low fiber diets are associated with weight gain and obesity.

In general, limiting your carbohydrate intake may help you lose weight.

Drink water

Drinking water is beneficial for maintaining weight for various reasons. For starters, drinking water helps maintain weight and satiety, and may help you check your calorie needs and drink a glass or two of water before a meal.

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Get enough sleep

Adequate sleep significantly affects weight control. In fact, sleep deprivation appears to be a major risk factor for weight gain in adults and may interfere with weight maintenance. The reason is that insufficient sleep increases the level of ghrelin hormone, which is known as hunger hormone due to increased appetite. In addition, those with sleep deprivation have less leptin (a hormone needed to control appetite).