A Simple Weight Management Strategy
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5 Simple Steps to Maintain a Healthy Weight

Eating fresh fruit and vegetables will help maintain a healthy weight

Date Published Thursday, July 30, 2015

Most people have a desire to lose weight at some point in their life to maintain their health and feel confident about their appearance. Although it can be an accomplishment to lose a certain amount of weight and accomplish physical fitness goals, it can be disappointing when the pounds come back on with time. Instead of feeling discouraged, it's important to keep in mind that it's possible to maintain a normal weight and feel good about yourself long-term. This will ensure that you prevent putting strain on your heart and increase your lifespan.

1: Eat Breakfast

You may prefer to wait a few hours before consuming food, but experts suggest that skipping breakfast can cause gradual weight gain. The time of day that you eat can have an impact on how the body processes food and the amount of energy that you have during the day. Opt for consuming low-fat yogurt with granola and fruit or eating egg whites with asparagus and a side of turkey bacon. You can also choose whole grain waffles with fruit and a nut butter spread. Some people may even prefer to eat oatmeal with yogurt and fruit or a side of nuts to maintain a healthy weight.


2: Stay Hydrated

One of the key factors that determines your weight is the amount of water that you drink during the day. Water makes up 60% of your body weight and works to transport nutrients to your cells. Water also helps to keep your organs healthy. Medical professionals recommend drinking half of your body weight in ounces in water to ensure that toxins are flushed out each day and that you don't become bloated. For those who find it difficult to drink enough water, you can enrich the flavor by infusing it with organic fruit for a great way of enhancing the taste.

You can also increase your hydration by consuming more water-rich foods, which include fruits, soups, and vegetables throughout the day.

3: Avoid Depriving Yourself

You may be accustomed to following a specific diet after losing plenty of weight, but it's important to remember that most diets aren't meant to be followed for a prolonged period of time. Meet with a nutritionist to discuss a realistic diet that you can follow during the week while making it a point to periodically reward yourself. Instead of depriving yourself of your favorite foods or cravings, opt for consuming smaller portions without foregoing the treat altogether. You can also snack on dark chocolate or sorbet when you're in the mood for something sweet without overindulging. Avoiding too much sugar in your diet will also allow you to maintain your energy levels without experiencing a mid-afternoon crash or even insomnia at night.

When you want to maintain your weight without giving up your favorite foods, you can also opt for making healthier versions of your favorite dishes. Opt for whole grains and homemade ingredients to avoid consuming excess calories that can easily pack on the pounds.


4: Increase Your Metabolism

Age-related weight gain is often perceived as an unavoidable evil that comes with getting older. Fortunately, you can prevent weight gain that is often due to a slower metabolism as you age. A resting metabolic rate contributes to weight gain due to a 2 to 4% decline in the speed of your metabolism each year, which begins at the age of 25. Scientists suggest that it's easy to combat this occurrence by exercising, which can then increase it by 2 to 3%. This will help you to maintain a normal weight just by exercising at least three times a week.

You can also increase your metabolism by incorporating certain foods into your diet. Lean cuts of meat are known to increase your calorie burn by 30% while coffee or black tea can boost the metabolism by 5 to 8%. Green tea is another option due to the catechins that they contain, which work to raise the resting metabolism rate by 4% with frequent consumption. Peppers, cinnamon, and garlic can also be added ingredients in main dishes for added heat that provides energy expenditure.

Consuming smaller portions throughout the day and eating more frequently can also keep the metabolism at a steady pace instead of eating large meals three times a day.

5: Participate in a Seasonal Sports League

Instead of staying glued to the elliptical machine at your local gym each day to avoid gaining a few extra pounds, you can change your fitness routine and even make it fun. Opt for staying active by participating in a local sports league for the season. You can make new friends and enjoy physical fitness by playing softball, soccer, or tennis without becoming bored with the activity. You'll not only stay motivated to maintain a normal weight, but can take on a new hobby every few months that can turn into a passion.

If you prefer to stick to the gym, opt for signing up for a boot camp class or participating in cycling or dance classes with a trained instructor who can keep you motivated. The change in routine will be refreshing and it will work to keep you interested in staying active long-term.

 


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