Whether you're at risk of becoming obese, currently overweight or at a healthy weight, you can take steps to prevent obesity and the associated health problems.
Not surprisingly, the steps to prevent weight gain are the same as the steps to lose weight: Daily exercise, a healthy menu, a long-term commitment and constant vigilance.
* Exercise regularly. One of the most important things you can do to prevent weight gain is to exercise regularly. Studies suggest that it takes 30 to 60 minutes of moderately intense physical activity daily to keep the pounds off. Moderately intense physical activities include fast walking and swimming.
* Enjoy healthy meals and snacks. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. It's not out of the question to eat and enjoy small amounts of high-fat, high-calorie foods on occasion. But the main thing is that you choose foods that promote a healthy weight and good health more often than you choose foods that don't.
* Know and avoid the food traps that cause you to eat. Know which situations trigger out-of-control eating for you. The best way to identify food traps and emotionally triggered eating is to keep a journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you're feeling and how hungry you are. After a while, you should see some patterns emerge. Once you know these patterns and triggers, you can plan ahead and develop a strategy for how you'll handle these types of situations. This will help you understand and stay in control of your eating behaviors.
* Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off the pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become larger.
* Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success.
If you really want to prevent weight gain, the best approach is to focus on lifestyle changes and develop an eating plan that's enjoyable, yet healthy and low in calories. This approach results in weight loss that you can live with — that is, that you can maintain over a long period of time.
http://www.mayoclinic.com/health/obesity/DS00314/DSECTION=prevention
skip to main |
skip to sidebar
Bannerstore are subsidiary company of Tianshi Group who made a succes by joining concept of retail and network marketing business with synergy. BannerStore merupakan anak perusahaan Tianshi Group yang berhasil menggabungkan konsep retail dan network marketing secara sinergis.
