The secret to healthy body weight is to burn as many calories as you consume. For this, you need to maintain a balance between healthy eating and regular exercise. In simple words, whatever calories you are consuming in a day, you must burn those to lose the excess weight. By making a diet diary, you can track your calorie intake and output and manage your weight accordingly. Maintain your calorie intake will not only helps you to get a good body shape but also help maintain a healthy body.
Diet plays a crucial role in your battle against obesity. It is a wise decision to choose vegetable oils like canola, or soyabean oil, over animal-based fats since they are high in unsaturated fatty acids. Vegetable oils contain very less saturated fatty acids and almost no cholesterol. Moreover, add more fiber in your diet; you can have more raw vegetables and dried beans in your meals. Fiber-rich foods are considered for maintaining a healthy digestive system which boosts the absorption of essential nutrients from the food you eat.
A food dry can help you track the number of calories you consumed and the type of food you eat. Speak to a nutritionist and discuss the diet that best suits you. Here’s the role of the food diary comes; a food diary can help you to follow the diet plan religiously.
Keep an eye on your body weight
Keeping your body weight in check is the best trick to prevent obesity. Maintaining the body mass index within the ideal limit can help you in keeping obesity at bay. A body mass index above 25 implies obesity; therefore, try to maintain your BMI under this level.
Check the food labels
Pay attention to food labels while selecting food items for you in a grocery shop. Always pick those with low fat, high fiber, and low calories. It is advisable not to select a food product with more than 40calories per 100 of the food.
Never say yes to refined foods
Refined food items like refined sugar and salt should be avoided especially when you are obese. It is important to know that refined food items contain carbohydrates that your body can easily absorb and stored as fat. Lowering the intake of refined foods will assist in long term weight management.
Get in to an enough exercise
Most guidelines to recommend at least 150 minutes of moderate to intense physical activity per week for an adult who is dealing with obesity. You can stay active throughout the day by using a standing desk, using stairs instead of lifts, taking frequent stretch breaks, or other ways to walk throughout your busy day. Numerous research studies reveal that staying physically active is the much better way to prevent obesity and keep your overall health. There is one very easy form of exercise that one can do to lose weight and help prevent overweight and obesity: brisk walking. According to a research study, 30 minutes of brisk walking for five days per week is like spending time in the gym.
To keep obesity away, you must follow healthy diet schedule and design your plate with more vegetables, fibre and saturate fats to maintain a healthy weight, by tracking your diet, keeping you away from refined foods, and regular exercise, your fight against obesity should be a lot easier. One can also try medicines to prevent obesity along with these lifestyle changes to achieve a healthy body.