Maintain weight and don't gain

 

By: Elizabeth Abati 

There are many reasons you shouldn't be overweight as it is disastrous to your health, starting from raising your risk of developing certain types of cancer, kidney disease, diabetes, high blood pressure, heart disease and so on.

There are many reasons for weight gain including certain medications, pregnancy, chronic stress, chronically poor sleep, diet as in excessive calorie intake, genes and lack of adequate exercise.

It is beneficial to keep a steady weight as much as possible and control excessive weight gain over time, which is strongly associated with health risks.

Maintaining your weight has to be part of your priority so that you can live a healthy life because it can lower the risk of heart disease, stroke, diabetes, high blood pressure, and many different cancers.

You do not have to go under the knife to reduce your weight nor use supplements that make grand promises. There are some albeit hard but simple steps to take to reduce or maintain your weight.

Starting from watching your diets and exercising at least 30 mins and at least 5 times a week. 

When talking about watching your diet, these are the few tips to take:

Watch your calories intake

Eat food high in fibres, Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Try intermittent fasting

Make use of portion control, you can achieve this by making use of a small plate 

Do not snack on foods high in fat and sugar. (Avoid snacking)

Do not skip breakfast 

Avoid junk food

Cut down on alcohol and carbonated drinks

Do not forget to always drink water.

The quantity and quality of food in your diet has a strong impact on weight. Current evidence indicates that calorie reduction remains the most effective approach for weight control.

Lossing weight might seem slow and discouraging but the good news is that even a modest weight loss of 5% of your current body weight is likely to produce several health benefits, including improvements in blood pressure, blood cholesterol, blood sugars, physical mobility, and quality of life.

You can also support yourself with a health and nutrition app which you can get from Apple store or Google play store.

Take a step today.