Reaching and maintaining healthy body weight is important for overall health. There are several scientific methods that can help reach and maintain a healthy weight, such as: diet plan, exercise, stress management, and others.
Keeping a healthy body weight can help you prevent and control many diseases and conditions.
|How to Reach (and Maintain) a Healthy Weight|
How to Lose Weight Fast: 10 Ways to Reach a Healthy Weight
Easy Weight Loss Tips
Weight maintenance is known as maintaining a loss of at least 10% of body weight for an entire year.
Most of the researchers used more than one criterion during their study of weight maintenance, and it was observed that only 20% of people who were overweight were able to maintain what they lost in the long term.
There are several scientific methods that can help stabilize weight. Such as: exercise, stress management, and others.
Although there is no change in body weight during the period of stable weight, normal people who do not follow any diets face changes in their weight, even if their fat stores are constant.
Unfortunately, there are hundreds of Fad diets that claim to also promise quick and easy loss of excess weight, but what is worth doing to get real and healthy results is a healthy diet that is controlled by the number of calories one has to eat, in addition to increasing physical activity.
Also, be sure to fully prepare before embarking on the weight-loss journey, which can take a long time and also great effort.
It is also important to set realistic goals to achieve them easily and to successfully maintain the new weight after the long-term weight loss phase. One must make permanent changes in lifestyle and healthy habits.
If you've ever tried to lose weight and failed, you might think it was not a dietary outcome. You are probably right, knowing that everybody has its own make-up.
But although there is no easy solution to losing weight, there are many steps that you can take to build a "healthy relationship" with food and to reduce the emotional factors that lead to overeating.
10 Ways to Reach (and Maintain) a Healthy Weight
The following are the most important tips that you must follow to lose weight fast naturally and reach a healthy weight:
1. Make Better Food Choices
Diet quality index for healthy food choices plays an important role in your external appearance as well as your inner sense of comfort.
Eating a balanced diet of complex carbohydrates, protein and fats is also the secret of healthy lifestyle.
Eating carbohydrates required for the body through brown rice and pasta made from whole wheat, as well as from potatoes and unprocessed grains has proven effective in losing weight.
The reason is that complex carbohydrates not only control hunger but also provide the body with energy by burning them more efficiently compared to unprocessed food.
Likewise, the fibers found in fruits, vegetables and whole grains help get rid of toxic and unwanted substances in the colon and intestines, as well as speed up weight loss and maintain skin plumpness.
It is also possible to obtain high-quality, easily digestible protein from chicken, egg whites, fish, low-fat dairy products and red meat. As the protein in these substances is easy to digest and helps to increase muscle tissue instead of accumulating fat.
2. Stick to a healthy diet
Losing weight requires a positive mindset and a strong determination. You have to stick to the change process because losing weight is much more than what you eat.
It often has to do with how you feel about yourself, and it is the reason that pushes you to make healthy or unhealthy choices.
Fortunately, this will help you make positive behavior and the right choices, rather than binge eating or lying down all day.
3. Drink plenty of water daily
Drinking plenty of water has an essential role in preventing diseases, losing weight, eliminating toxins, reducing the chance of cancer, and also helping to regulate body temperature, facilitate digestion and absorption of food, and maintain skin freshness.
Drinking water constantly helps to burn fat and suppress the appetite, thus leading to weight loss. Therefore, when you feel hungry, you should drink half a liter of water in order to reduce your appetite.
4. Eat breakfast every day
The body requires three balanced meals during the day to function properly. In the morning, be sure to eat a rich breakfast that contains fruits and grains, as well as bread, eggs and healthy drinks such as yogurt.
Research has shown that people who are not keen on eating breakfast will have difficulty losing weight.
The body also gets the energy it needs during the day through a healthy breakfast. Even if you are not keen on this meal, eating fruit may suffice.
5. Avoid foods rich in calories
Avoid soft drinks, sweetened beverages and ready meals, as they contain a lot of calories and preservatives.
Soft water and sweetened juices can be replaced with healthy drinks such as herbal tea, decaffeinated coffee, or skim milk.
The bodies and calories required differ from one person to another. The ideal weight loss diet can be based on carbohydrates, proteins and fats. Therefore, customize your diet according to your personality and to fit it medically, as it is a process of cooperation and communication
6. Do not eat food immediately before bed
We have to get used to not eating about two hours before bed.
People usually follow a wrong habit, which is not to eat during the day and eat large quantities of food during dinner, which makes it difficult to digest food during sleep because energy levels become less during sleep. Therefore, you should eat a light dinner as possible.
7. Do exercises
Exercising helps maintain health and vitality. Also, physical exercise is the best way to combat diseases. Therefore, there is no excuse for not exercising, such as too little time or too much work or household tasks.
Healthy eating habits are not a substitute for exercise to obtain the appropriate weight. The allocation of time to perform physical activities is important for everyone who wants to live a healthy and happy life. And exercise plays a vital and important role in losing weight for those who want to lose it.
The recommended duration of physical activity is higher and ranges from 45 to 60 minutes per day.
8. Meditation and deep breathing
Meditation and deep breathing help to build a strong and vital connection between the body and the mind, which helps to maintain health and maintain vitality. Deep breathing is one of the most important weapons used to get rid of toxins in the body. It is a very effective method. During exhalation, deadly toxins are expelled from the body with carbon dioxide.
9. Stop smoking and drinking
Smoking and alcohol have a negative impact on health, as they impede the metabolism process and affect dietary habits, so you must stop them completely. Quitting is the remedy for a better life.
10. Develop a healthy mind
The path to a healthy life starts with a healthy mind. Therefore, we must choose the habits that make us feel happy in order to preserve vitality and live a healthy life through a healthy body and a healthy mind.
Support is the key to long-term success. So, enjoy this support by exercising with a colleague, or by seeking help from a life coach, psychologist, or personal trainer.