Managing our weight can be both a hard and daunting task. It is a very well-known fact that putting on weight is fairly easy given the diet that most of us follow. The easy accessibility to fast foods and the rather satisfying taste of junk foods mean that putting on weight is in no way difficult. The difficult part is actually losing the weight that has been put on.
Numerous research studies have shown that an increase in body weight can bring with it a variety of different illnesses that can affect their quality of life that the individual leads. Obesity has been linked to high blood pressure, diabetes, stroke and heart disease, to name but a few. Furthermore, as the body weight increases, the body’s capability to sustain prolonged periods of exercise also reduces which indirectly results in a further increase in body weight especially if a strict diet is not being followed. In essence, managing weight is dependent on two main factors – diet and exercise. Of course, genetics does play a part as well but it does not seem to be as significant as the aforementioned factors.
The American Heart Association has clear guidelines on how to manage one’s weight and what goals to achieve. In order to keep the body weight within a healthy range, it is essential to burn more calories than what is consumed. Keeping food portion small (smaller than the size of your fist) can help bring the weight down. This is particularly applicable to foods such as pasta and rice as these are high in simple sugars (unless they are wholemeal) and can result in an increase in body weight. Eating fresh fruits and vegetables is important as is consuming oily fish and lean meat.
Another important goal to achieve when it comes to managing weight is to keep track of what foods you eat regularly. Keeping a food diary is a step forward in weight management. If you do feel hungry, eating a low calorie snack can help keep the hunger at bay while preventing you from putting on excessive weight.
As has been already mentioned above, an exercise routine is important if you want to keep your weight under control. The American Heart Association recommends at least 150 minutes of moderate intensity exercise a week. This includes aerobics, brisk walking, jogging etc.
Finally, another important goal in weight management is cutting down the intake of sugary and fatty foods. Irrespective of how small the portions are of these foods, they still have within them excessive amount of calories that can result in weight gain. As the popular saying goes ‘a minute on the lips, a lifetime on the hips’!
If you follow the above steps, it is not difficult to lose and maintain weight. Of course, once the body weight drops and reaches a healthy range, it is important to take every step possible to keep it that way. There is no doubt that having a healthy body weight means having a healthy life.