Staying slim and fit isn’t just important for good looks but also for your health generally. In order to achieve this, you should determine your ideal body weight based on your age, gender, height, body and body type. There are lots of formulas to calculate it.
You can also calculate your Body Mass Index using your height and weight to determine if you’re overweight, underweight or have an ideal weight. It is used and recommended by WHO.
There are a few trips and tricks to help you stay healthy and avoid unnecessary pounds from creeping up on you. Most of these suggestions will involve improving your lifestyle, exercising, following basic diet rules and keeping a regular routine. Plus, you should also be determined to stay healthy and fit as it will go a long way to making your efforts successful.
Here are the top 10 tips to stay slim, hot and healthy:
Keep an Eye on Portion Sizes
Did you know that portion control can help support weight loss efforts. According to a study carried out in 2004, three hundred and twenty nine overweight participants were involved. It was noticed that thirty eight percent of them lost about five percent of their weight after learning to control their portion for two years.
To help control portion sizes and mindless eating, below are a few tips to help :
• Start by downsizing your dishes with smaller plates, serving spoons or bowls. In a 2008 study, participants were asked to serve ice cream for themselves. One group got 17 inch bowls while another got 34 inch hole. The ones who had larger bowls obviously served themselves more ice cream (precisely 31%) than those who used smaller bowls.
• Serve beverages in tall, narrow glasses. Don’t use small, wide ones because 5ge6 appear to have more liquid and make you think that you’re drinking more.
• Don’t eat packaged snacks from the bag.
• When you’re at a restaurant, request a half order instead of a full one.
Get Regular Medical Check-Ups
Closely monitor your weight so that you can consult your doctor if you experience sudden or unexplained weight gain. Do this so that the doctor rules out the possibility of an underlying condition like depression, diabetes, hypothyroidism, polycystic ovarian syndrome and Cushing’s syndrome.
Underactive thyroid or hypothyroidism, for example, will help slow down your metabolism and cause weight gain or difficulty losing weight.
Medications like high blood pressure medications, antidepressants, antipsychotics, diabetes medications, oral contraceptives and corticosteroids could lead to weight gain as a side effect.
Don’t stop taking your medications on your own though as it could result in serious consequences. Discuss your problem with your doctor first.
Get Proper Sleep
A growing body of research suggests that lack of sleep increases the risk of obesity and weight gain. Sleep deprivation can slow down your metabolism and affect your metabolism. As6a result, your hunger may increase and your satiety reduce.
Plus, you’re more likely to be tempted to indulge in late-night snacking to make up for the calories that you expend as you burn the midnight oil.
To help you sleep better, try establishing a bedtime ritual. It could be turning out the lights, removing all TVs and computers from your bedroom, taking a warm bath, reading or meditating for a few minutes or just creating a relaxing environment with some music.
We also suggest that you stick to a fixed bed and rising time everyday.
Identify Your Hunger
Most times, thirst is confused with hunger. In the end, when you might simply thirsty, you may end up eating a snack. The hypothalamus, the area of the brain controls both hunger and thirst and sends the same signal for both.
To determine if you’re hungry or thirty, when you feel “hungry “, drink a glass of water and then wait at least fifteen minutes. If your desire to eat dies down, they it means you were probably thirsty. You may experience symptoms like fatigue, headaches could also signal the need for more water not food.
Stop Eating When Your Belly is 80% Full
While eating it’s important that you go slow and only eat till your belly is eighty percent full. This will help you not to overeat. Also, your stomach will perform better with more space to produce digestive juices and break down food.
Eating slowly and mindfully will help you sense your level of fullness. It takes about twenty minutes for the brain to register that the stomach is full.
Plus, according to research, eating slowly helps boost satiety levels and allows you enjoy the flavour of the food. Along with this, delve deeper into your eating habits to explore some basic diet rules like:
• Only eat when you’re hungry. If you eat out of boredom or stress, you will most likely overeat.
• Don’t eat late at night. It’s best to eat your dinner at least two to three hours before going to bed.
• After eating a snack, wait three hours before jumping into your next meal or snack. For heavy meals, wait five hours.
• Don’t take beverages or food on the go like drinking your coffee while driving to work. You end up consuming more calories this way.
• If you skip a meal, load up on vegetables and fruits first so that you don’t end up overeating when you finally get to eat.
• If you can, go on a detox diet once a week.
Get off the Couch
Lack of physical activity is the most obvious yet neglected cause of unhealthy weight gain. People fall into the illusion of losing weight and staying slim with different weight loss diets when one of the most basic rules are completely ignored.
We’re not saying you should have intense workout sessions. There are physical activities you could enjoy like walking, jogging, running, dancing, swimming, cycling, aerobics, etc. Gardening too could be an awesome way to burn calories.
Exercising regularly will improve your mood and reduce stress too. So once you find an activity that you enjoy, fix it into your routine and do it regularly.
You could try other simply physical activities like taking the stairs instead of the elevator, parking your car a mile away so that you can walk the rest of the distance (that’s if you’re not in so much of a haste)