Weight gain has so many risks apart from appearance. People with obesity have higher chances of developing high blood pressure, heart diseases, arthritis, and other medical conditions. When people manage to lose weight, they face another challenge to maintain the shape and avoid sliding up the scale again. Luckily, according to a study by the National Weight Control Registry, it is possible to maintain a healthy weight. If you require professional help, consult a Germantown weight loss specialist for personalized and supervised programs. Below are effective tips you can adopt:
1. Check what you eat
Do not take just any type of food. It is essential to track whatever goes into your stomach. For example, you should count the number of calories you take. According to a study by the University of Pittsburgh, women who took less than 1800 calories reported having maintained a healthy weight in the survey.
2. Keep active
If you have scheduled only a few minutes for your daily workouts, you may want to reconsider if your goal is to maintain a proper weight. Doctors recommend an average of 30 minutes, not less than five days a week. However, you should not stop at 30 minutes. If you’re a little or a lot overweight, then you should probably work out more. As posited by blogs like Weight Loss Ninja, you can reach a healthy weight by increasing exercise time. Surveys show the most effective weight loss requires an hour of working out each day.
3. Reduce watching time
You are at a higher risk of weight gain if you spend a considerable amount of time in front of a screen. Instead, you should spend that extra time exercising or sleeping to get enough sleep. Sleep is essential to relax your body and prepare it for the next day’s events. Additionally, people who sleep less end up eating more which works against the goals of weight maintenance. Therefore, if you spend the most time playing games or using your phone, consider a change in lifestyle.
4. Manage portions
Weight management also involves watching the portions you eat in every meal. Larger portions translate to extra calories that facilitate weight gain. You could follow a fixed diet to follow with the help of a nutritionist which can help you control how much you eat. There is also an option of opting for Gastric Sleeve Surgery UK, if that’s where you live. It is basically a weight loss surgery which generally helps lose weight by controlling the amount of food you can consume at a given time.
5. Do not skip meals
It may sound ironic, but to maintain weight, you need to eat well in the morning. A proper breakfast starts off your day burning calories and gives you sufficient energy to keep going throughout the rest of the day. Research also shows that skipping breakfast results in higher BMI.
6. Include more fruits and vegetables in your diet
Make sure you include at least five servings of veggies and fruits to maintain a healthy weight. These kinds of foods have fibersion to the vitamins and minerals included. Therefore, they help you boost immunity and keep within the recommended weight.
If you are applying these measures but do not see an improvement, it is time you seek professional help to lose and maintain a healthy weight. Specialists at Doctors First assess your goals and medical history to establish the best plan for you. Book an appointment today to start your journey.
