Weight control is a health concern for many people. A healthy body weight can help prevent serious illnesses, such as heart disease and diabetes.
Achieving a healthy body weight can be a challenge, however. There are many strategies to maintain a healthy body weight, and it’s important to follow a plan that works for you.
1. Eat a Balanced Diet
A balanced diet provides the body with all the nutrients it needs for healthy functioning and reduces the risk of developing chronic health conditions. It also wards off diseases, infections, and fatigue.
A well-balanced diet is made up of foods that contain the proper amounts of carbohydrates, fats, proteins, vitamins, and minerals. The key is to eat a variety of foods from each of the five major food groups daily, in the recommended amounts.
Proteins should make up about a quarter of your plate, with about 5.5 ounces of lean red meat, seafood, poultry, eggs, nuts, beans, and lentils. Fruits should also be included in a well-balanced diet. Fresh, dried, and frozen fruits all provide different levels of vitamins, minerals, and fiber.
2. Exercise Regularly
It’s no secret that regular exercise is good for your heart, blood pressure and cholesterol levels. It also keeps your bones and muscles strong and protects your mental health.
It also makes you feel better — with more energy, a happier mood, and a better sleep routine. It increases your sensitivity to serotonin and endorphins in the brain, which are chemicals that relieve feelings of stress and anxiety.
If you haven’t already, get at least 150 minutes of moderate aerobic activity and two days a week of strength training (like weight lifting). Talk with your doctor about an exercise plan that is right for you, and make it part of your daily or weekly routine.
3. Eat Healthy Fats
Fats play an important role in your health. They provide you with energy and help your body absorb vitamins.
However, they can also cause heart disease and obesity. That’s why it’s so important to eat healthy fats in moderation.
There are two main groups of dietary fats: saturated and unsaturated. Saturated fats, primarily found in meats and dairy products, raise bad cholesterol levels and increase the risk of heart disease.
Unsaturated fats, meanwhile, help lower blood cholesterol and triglyceride levels. They can also help you feel full after eating.
These healthy fats can come from plant-based foods such as avocados, nuts and seeds, or fish. They’re also available in liquid oils like olive oil and canola oil.
4. Eat Fruits and Vegetables
Eating a healthy diet that includes plenty of fruits and vegetables is key to maintaining a healthy body weight. These foods are high in fiber, which helps fill you up and prevent hunger.
Fruits and vegetables are a great source of vitamins, minerals, and phytochemicals that help your body stay healthy. They can help fight cancer, prevent diabetes and reduce the risk of heart disease.
Fruits and vegetables are also great sources of protein, iron, potassium, and other nutrients. But it is important to choose the right kinds.
5. Drink Water
Water is one of the most important fluids in your body. It supports your body’s natural detoxification systems and removes waste through urination, perspiration and bowel movements.
It also helps your brain function optimally, improves memory and concentration, and can reduce mental fatigue.
However, it’s important to remember that water can be dehydrating when consumed too much. Drinking too much can lead to nausea, drowsiness, confusion and even seizures.
If you’re looking for a refreshing way to keep yourself well hydrated, try sparkling water. Sparkling water is infused with carbon dioxide gas under pressure, which creates a different mouth feel than tap or filtered water.