10 Ways to Maintain Your Healthy Weight

10 Ways to Maintain Your Healthy Weight
Editor's Note: This article has been recently updated with latest information and research studies.
 

Maintaining a healthy weight sometimes seem like the hardest thing in the world. The fact is we live in a world full of temptations. The TV is full of all kinds of adverts about tasty burgers selling at the cheapest price point. Nonetheless, you can still have control over your life and with these simple tips provided below you will never lose* control again.

Tip 1: Walk Regularly

It’s incredible how a simple activity like walking can affect our daily lives. With just an extra 20 minutes’ walk a day, you should be able to avoid gaining weight. People sometimes think that they have to punish themselves at the gym to be able to maintain a good weight. That is just not the case. Keep in mind that when we are talking of 20 minutes’ walk, taking the dog out and going to the grocery store also counts.

By simply planning your day accordingly, you should be able to easily cover those 20 minutes if not more.

Tip 2: Eat Fruits

Fruits provide the body with all types of minerals and vitamins necessary to improve* the function of the immune and digestive system. By simply taking 2 to 3 fruits into your daily diet, you should be able to protect yourself from cancer and other coronary heart diseases. Example of fruits you should take regularly include apples, banana, oranges, pear and pineapple.

Tip 3: Don’t Eat Foods Containing Trans Fat

Many people are aware of the detrimental effect of bad cholesterol but they don’t know much about what trans fats are. Trans fat are actually unsaturated fats produced artificially by certain industries to enhance* the flavor and shelf life of their processed foods.

Currently the FDA is in the process of proposing a ban that will prevent company from including trans-fat into their products. For the meantime, whenever you buy something at the grocery store make sure to check the label and if you ever see something like “partially hydrogenated oils”, just don’t buy it. Trans fat have been linked to cardiovascular diseases.

Tip 4: Be Moderate when Drinking Alcoholic Beverages

It is not forbidden to have one or two drinks a day. In fact it can even be beneficial but once you exceed a certain number you are putting yourself in danger. Your blood pressure may start going high and with that the risk of developing a stroke may follow. It is easy to get obese when drinking too often. You should not find it so difficult to stick to occasional drinks. If you really can’t control yourself then seek for real help.

Drinking Alcoholic Beverages

Tip 5: Avoid Overeating at Restaurants

One thing about eating out is that most people think they are supposed to empty their plates before leaving. You don’t have to stuff your stomach with food if you are already satisfied. If you find yourself in a restaurant just request for a to-go container so that you can take the rest of the food back home and enjoy it later on.

Tip 6: Yogurt Should be Part of Your Regular Meals

Yogurt can provide your body with a good supply of calcium that can help strengthen the bones. There is another reason why you should eat it regularly. Certain brands of yogurt contain inulin, a fiber-like carbohydrate that naturally occurs in fruits and vegetables.

Research has shown that inulin can prevent the growth of harmful bacteria in your digestive system. This can help your digestive tract perform even better.

Tip 7: A Regular Dose of Vitamin is Necessary

A study published in the Journal of Nutrition reported that daily doses of multivitamins could help reduce* risks of a first heart attack. Researchers who published the study believed that this is due to the presence of vitamin B, C and E as well as beta carotene and selenium found in multivitamins. We are not suggesting you replace fruits with vitamin supplements. Just keep in mind that those can also help.

Tip 8: Too Much Salt is not a Good Idea

We know there are a number of people out there who enjoy spicing up their food by adding more salt to it. You should try and hold on to that salt shaker. Taking in too much sodium can result in high blood pressure. If you are so eager to spice up your food, you rather want to rely on fresh herbs. They also offer delicious flavors.

Tip 9: Avoid Refined Grain Foods

Whole grain foods have more to offer compared to refined grain meals. When choosing your meals, you want to make sure you are supplied with all the nutrients needed for your body to be fully satisfied. Refined grain foods lack a number of nutrients in comparison and by feeding on them, your body will still starve for nutrients. You may end up eating even more but that is not the solution.

Example of whole grain foods include whole-wheat bread, oatmeal and popcorn.

Tip 10: Drink Enough Water

Water is involved in a good number of metabolic processes taking place inside our body. It facilitates digestion and that is very important when it comes to maintaining a healthy weight. The recommended daily dose of water to drink is between 8 to 10 ounces of water. If you can combine that with the use of fruits with high water content like watermelon, you are good to go.

Remember, by making the right food choices, you should be able to enjoy a healthy life and hopefully see your 100th birthday. The tips to follow are not so difficult to implement in your own life so why not give it a try.

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Author

Expert Author : Tyler Madison (Consumer Health Digest)

Tyler Madison is a biology graduate from the University of Phoenix. He is passionate for giving natural approach to health and this has given him a broader view on how people could live a good life without having to spend too much on hospital bills. He is writing unique and researched articles on health, fitness, and product review since 2009. He is now sharing that passion with Consumer Health Digest to help enjoy people a healthy lifestyle while relying on natural products.