The right body weight should be maintained throughout the entire lifetime by eating a balanced diet and living an active lifestyle. We shouldn’t allow for a situation when our BMI (Body Mass Index) goes above 25. In order to effectively lose weight, one has to eat healthy, cut down on fat-heavy snacks, fast food and candy, which is a source of empty calories.
A healthy weight-loss diet is rich in fruits and vegetables as well as whole-grains, plus lean meat (lamb, turkey, chicken). Every weight-loss diet should be balanced and provide the body with all the essential nutrients.
Eat healthy and don’t skip meals
Try to eat a diverse diet so that you can provide the body with all the essential nutrients every day: vitamins, minerals, fatty acids, amino acids and sugars. Remember about drinking – at least 2 liters of water a day.
Skipping meals might slow down your metabolism. As a result, soon the body will treat food as an energetic surplus and store it away as fat. On top of that – skipping meals contributes to overheating later through the day and the yo-yo effect.
Weight yourself once a week
Regular control of body mass will allow to avoid uncontrolled increase of body mass. The clothes we wear also make an indicator of potential increase in weight, although not as much as weighting ourselves every week.
Run a food diary
Running a food diary is a good way to keep your weight in check. It is very important for the diary to be honest and accurate. Write down everything you eat and drink. Later such diary might prove itself helpful at determining if changing the diet didn’t result in putting on weight, for example.
Regular exercise – walking, cycling, rollerskating, running – it prevents accumulation of fat and excess weight. When exercising, blood circulates faster around blood vessels, which provides tissues with better blood and air supply.
On top of that, it produces hormones of happiness – endorphins, serotonin, which improve mood. If you don’t have time for regular exercise, you should increase your activity level while on vacation. Instead of lying on the beach all day, it’s a good idea to go to the mountains. Climbing causes all muscle parts to work and shapes the body.