Top Tips to Keep Your Weight Under Control

Top Tips to Keep Your Weight Under Control

Keep it down!

So you’ve reached your target weight, and the large woollen jumper you had been wearing to hide the winter rolls has been packed away in your closet, hopefully for good.

But how can you keep your weight under control and avoid becoming one of the nearly two thirds of Kiwis who will put weight back on again after a diet?

The effects of yo-yo dieting mean that the weight often doesn’t stay off for long, as it is easy to go right back to your old eating habits. The key to controlling your weight is to make long-lasting changes to both your diet and lifestyle that you can stick to.

Keep it real

We are all creatures of habit, so control your weight by making sure your habits are good ones. If your weight loss and maintenance programme is not compatible with your lifestyle, it will not be sustained. If you hate going to the gym then buying a membership to your local club will probably be a waste of money, instead look for exercises like walking or tennis that fit with your exercise preferences.

And remember the scale is your friend. Make a regular weekly check on your weight and keep it under control by staying within a 2-3 kg range of your ideal weight. If you’re finding it harder and harder to button your jeans then adjust your exercise levels and eating plan to get back to your ideal weight.

Increase your output

The benefits of regular (yes, that means daily) exercise are hard to ignore. Besides the fact that it helps with controlling your weight by burning calories, exercise can help to prevent and manage a range of health problems including heart disease, strokes, diabetes, and depression, to name a few. Exercise also improves your mood, gives you an energy boost, helps you sleep better, and is a great way to have some fun.

A high intensity workout is the best way to keep your weight under control, but even walking or cycling instead of using your car, or using the stairs at work or the mall will help. Join a local exercise group or social sports team, or find a friend who goes to a gym and attend classes or gym sessions together. Buy a skipping rope – skipping is great fun, can be done at home, and gives you a good workout to help you control your weight.

Reduce your input

Eating a healthy breakfast reduces the chances of overeating or snacking later in the day. To keep your weight under control you will probably find three balanced meals - two smaller ones and one main meal, is enough. Reduce your portion sizes by choosing a smaller plate, and remember the 5-a-day recommendation when it comes to fruit and vegetables. When eating out look for salad and vegetable dishes on the menu, and if you feel the need to treat yourself, try to keep it to a small treat.

To better control your weight some experts recommend eating every 3 to 4 hours to give your body a steady supply of calories and keep your blood sugar levels normal. Eating more often means it could be easier to take in more calories, so make sure that you are also conscious of the calories that you are eating. Try to limit meals to 500 calories or less, snacks to under 200 calories, and total calories throughout the day to between 1,600 and 1,800, depending on your age, gender, level of activity and any personal health conditions.

Be protein and fibre smart

Eating some protein with each meal helps you feel fuller and helps keep your appetite and weight under control. Good sources of protein include eggs, dairy products, nuts, beans, whole grains, whey, rice, fish, meat, and poultry. Vegetables and wholegrain products are excellent sources of fibre and fill you up with fewer calories. Ideally we should all try and eat 25 to 30 grams of fibre per day, so try adding legumes, a few nuts, fruit, and heaps of vegetables to your diet.

 

Water, water everywhere

Many people mistake hunger for thirst. Next time you have the munchies, try having a glass or two of water first. Besides helping you control your weight, drinking water retains the balance of your body’s fluids, energises your muscles, keeps your skin and kidneys healthy and working well, and maintains normal bowel function.

Remember keeping the weight off is all about making long term positive lifestyle changes so that those bad habits that put on the extra kgs in the first place don’t come back again.

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Top Tips to Keep Your Weight Under Control

Keep it down! So you’ve reached your target weight, and the large woollen jumper you had been wearing to hide the winter rolls has been packed away in your closet, hopefully for good. But how can you keep your weight under control and avoid becoming one of the nearly two thirds of Kiwis who will put weight back on again after a diet?

The effects of yo-yo dieting mean that the weight often doesn’t stay off for long, as it is easy to go right back to your old eating habits. The key to controlling your weight is to make long-lasting changes to both your diet and lifestyle that you can stick to.

Keep it real

We are all creatures of habit, so control your weight by making sure your habits are good ones. If your weight loss and maintenance programme is not compatible with your lifestyle, it will not be sustained. If you hate going to the gym then buying a membership to your local club will probably be a waste of money, instead look for exercises like walking or tennis that fit with your exercise preferences.

And remember the scale is your friend. Make a regular weekly check on your weight and keep it under control by staying within a 2-3 kg range of your ideal weight. If you’re finding it harder and harder to button your jeans then adjust your exercise levels and eating plan to get back to your ideal weight.

Increase your output

The benefits of regular (yes, that means daily) exercise are hard to ignore. Besides the fact that it helps with controlling your weight by burning calories, exercise can help to prevent and manage a range of health problems including heart disease, strokes, diabetes, and depression, to name a few. Exercise also improves your mood, gives you an energy boost, helps you sleep better, and is a great way to have some fun.

A high intensity workout is the best way to keep your weight under control, but even walking or cycling instead of using your car, or using the stairs at work or the mall will help. Join a local exercise group or social sports team, or find a friend who goes to a gym and attend classes or gym sessions together. Buy a skipping rope – skipping is great fun, can be done at home, and gives you a good workout to help you control your weight.

Reduce your input

Eating a healthy breakfast reduces the chances of overeating or snacking later in the day. To keep your weight under control you will probably find three balanced meals - two smaller ones and one main meal, is enough. Reduce your portion sizes by choosing a smaller plate, and remember the 5-a-day recommendation when it comes to fruit and vegetables. When eating out look for salad and vegetable dishes on the menu, and if you feel the need to treat yourself, try to keep it to a small treat.

To better control your weight some experts recommend eating every 3 to 4 hours to give your body a steady supply of calories and keep your blood sugar levels normal. Eating more often means it could be easier to take in more calories, so make sure that you are also conscious of the calories that you are eating. Try to limit meals to 500 calories or less, snacks to under 200 calories, and total calories throughout the day to between 1,600 and 1,800, depending on your age, gender, level of activity and any personal health conditions.

Be protein and fibre smart

Eating some protein with each meal helps you feel fuller and helps keep your appetite and weight under control. Good sources of protein include eggs, dairy products, nuts, beans, whole grains, whey, rice, fish, meat, and poultry. Vegetables and wholegrain products are excellent sources of fibre and fill you up with fewer calories. Ideally we should all try and eat 25 to 30 grams of fibre per day, so try adding legumes, a few nuts, fruit, and heaps of vegetables to your diet.

 

Water, water everywhere

Many people mistake hunger for thirst. Next time you have the munchies, try having a glass or two of water first. Besides helping you control your weight, drinking water retains the balance of your body’s fluids, energises your muscles, keeps your skin and kidneys healthy and working well, and maintains normal bowel function.

Remember keeping the weight off is all about making long term positive lifestyle changes so that those bad habits that put on the extra kgs in the first place don’t come back again.

Top Tips to Keep Your Weight Under Control
 
 
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