If you want to try to improve the overall health of your body, a good place to start is with your weight. Maintaining a healthy weight can be a tricky thing, but is very important.
First, try to build more lean muscle. Maintain, or even increase your metabolism by continuing to build lean muscle.
You can do this by training with weights, and doing cardiovascular exercise regularly. Increase the amount of weight you are working with to keep yourself challenged, but not to the point of pain.
Next, try to eat more filling foods. Studies have shown that there is a link between feeling full, and maintaining your weight.
If you eat meals which give you a feeling of being satisfied, you are less likely to overeat at your next meal, or over-snack throughout the day. This could help you to keep from gaining needless pounds.
Keeping that feeling of fullness can be done with foods high in fiber – think fruits and vegetables, whole grains, and lean protein. Remember to keep a balance in your diet, so you are still getting the nutrition that you need.
Avoid temptation to binge on foods. That does not mean you have to cut out every delicious dessert you love, just eat them in moderation.
This could mean giving yourself one day a week to eat your favorite treat, or maybe two times a week in smaller portions. There are many ways to avoid daily temptations, including planning ahead when eating out, and banning your worst weaknesses from the house.
After all, out of sight, out of mind, right? According to some health professionals, regularly counting calories is another way to maintain your weight.
Use your calculator to keep a running total throughout the day, if that helps you keeps track of calorie consumption. Make sure that you are not limiting your calories to too few per day.
Try to plan your meals in advance. A maintenance diet has many of the same components as a weight-loss diet.
Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track. It may keep you from eating unhealthy snacks while on the go.
You can always add a few minutes to your exercise routine as well. Experts recommend at least thirty minutes of physical activity, five days a week.
However, the more you exercise, the better able you are to maintain a weight loss. You could try to aim for sixty minutes of physical activity every day.
One of the most important things you can do to maintain weight, is to measure your portions. According to a recent medical study, one of the biggest factors in success is measuring your portions and fats.
This doesn’t mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes at restaurants and immediately know how much to eat, and how much to take home for a different meal.
If you do not have an eating disorder, you could also try weighing yourself every day. This will help to keep you aware of your weight fluctuations.
Daily weigh-ins, which can be discouraging when you are on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens. Also, make sure that you have dairy in your diet.
Those who eat at least one serving of dairy a day may be able to keep off extra weight more easily. Perhaps this is because it tends to be a more filling food.
Lastly, when you cannot count calories or measure portions accurately, try using the “plate method” as a way to control the amount you are eating. Simply put, when you serve yourself using this method, at least half of your plate should be vegetables, and the remaining space should be divided evenly between lean protein and whole grains.
If you go back for seconds, limit yourself to vegetables, fruit, or low-fat dairy. With these tips, you can begin to change the way you eat and think about food.
Once you reach and maintain a healthy weight, you may find that you feel better overall. It is never too late to start-begin today! SABUNG AYAM