Are you worried that you might be overweight or obese? If so, you’re not alone – more than half of Americans are considered to be overweight or obese (1). While many of us try to eat healthier and exercise more to lose weight, these efforts are often short-term, with weight regain in the long term (2). There are many reasons why we struggle to lose weight and keep it off, including metabolic changes and environmental factors (3). The good news is that research has identified lifestyle changes and medications which have been proven to reduce body weight and reduce the risk of metabolic disorders in the long term (4).
Understand what causes weight gain
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative impact on health. When people say someone is obese, they usually mean the person’s weight is 20% or more above what is considered healthy for their height. Weight control means reducing one’s weight by eating less, exercising more, or both. Obesity rates are increasing worldwide as populations shift from rural to urban lifestyles, Western-style diets become prevalent, and processed foods replace traditional cooking methods. While obesity rates are increasing worldwide, there has been a decline in obesity rates among children in the United States in recent years.
Make dietary changes
The first step in weight control is making dietary changes. Eating foods low in calories, high in fiber, and low in fat will help you maintain a healthy weight. Aim for five servings of fruits and vegetables each day. Be aware of how much sugar you are consuming by reading food labels. Seek out whole grains like brown rice or quinoa instead of white bread or pasta. Also avoid processed foods, which contain added sugar or fat. You should also drink lots of water to stay hydrated and reduce your appetite. Finally, eat your meals slowly as this can help you feel full on less food with fewer calories per bite!
Increase physical activity
Physical activity is a key component in weight control. The more we move, the more calories we burn. It’s important to keep a healthy balance between diet and exercise because it can be difficult to maintain a healthy weight without an active lifestyle. A few ways you can increase your physical activity are: walking for errands, taking the stairs instead of an elevator, parking farther away from the entrance so you have to walk further, or using your non-dominant arm when brushing your teeth.
Use portion control
The weight control can be hard, but it’s not impossible. There are a few things you can do to make your weight control efforts more successful. One thing is portion control. If you’re anything like me, then when I eat, I want it all! But for weight control purposes, this is not the best idea. Try eating smaller portions of food throughout the day. This will help you stay full without consuming too many calories or carbs at one time. It will also help regulate your blood sugar levels because less sugar is being ingested at any given time period. Plus this makes it easier to monitor your diet because there’s less food out on the table in front of you that might tempt you into going off plan (e.g., just one more bite).
Avoid processed foods
Eating processed foods is linked with a higher risk for obesity, heart disease, diabetes, stroke, and other health problems. Processed foods are usually high in unhealthy fat and salt. There are several reasons why eating a balanced diet that does not include processed food is key to weight control:
-It helps the body maintain energy levels. – It creates natural defenses against infections. -It maintains normal blood sugar levels throughout the day. -It helps maintain healthy hormones through regular periods of hunger.
Choose healthy snacks
Weight control is about what you eat, how much you eat, and how often you eat. You can keep your weight in check by stocking up on healthy snacks that will satisfy your hunger without wrecking your health. Here are some examples:
* A piece of fruit * A handful of nuts * A cup of yogurt * Half a bagel with peanut butter * 2 tablespoons of hummus with veggies * A protein shake
Drink plenty of water
Water is important for weight control, helping to flush out excess sugars and toxins from your body. Drink plenty of water, even if you don’t feel thirsty. If you’re not a big water drinker, try adding some lemon or cucumber slices to your glass. Avoid sugary drinks like sodas, fruit juices, and sports drinks that contain lots of sugar. Instead, reach for something like sparkling water with fresh fruit or a mocktail when you need something sweet.
Avoid sugary drinks
The best way to start weight control and avoid obesity is by avoiding sugary drinks, which provide a lot of calories with no nutritional value. Switching from a soda, such as Coke or Pepsi, can be hard at first since these drinks are high in caffeine. But once you’re off these kinds of drinks for several months, your body will adjust and not be tempted as much by other sugary beverages. You should also try eating more fruits and vegetables because they’re low in calories but still provide vitamins and nutrients that your body needs.
Avoid eating late at night
One thing that people tend to do when they are trying to lose weight is to eat less. This is a good idea, but one other thing you can do is stop eating at least 2 hours before bedtime. Eating late at night can cause you to feel tired during the day, and it could also cause you not to sleep well, which will make you feel even more tired the next day. So instead of eating your last meal at 7 pm, try eating it by 5 pm so that way you have enough time for digestion before going to sleep.
Seek professional help if necessary
There are a lot of things that you can do to control your weight. They include diet, exercise, and seeking professional help if necessary. Diet is the most common way people control their weight. You should have a diet plan with you that tells you what foods you should eat and how much of them. Exercise is another thing that helps people control their weight; it not only burns calories but also helps reduce stress levels. Finally, if you don’t see any progress after trying these methods for several weeks or months, then it might be time to seek professional help from a doctor or nutritionist who specializes in weight loss treatment.