Methods to control Healthy Body Weight

Stress should be laid on following points for proper methods to control healthy body weight.

1. Set an Appropriate Goal: 

For losing body weight, you should set an appropriate goal i.e., how much weight that you want to shed or lose. While setting the goal, you should know about your capacities and limitations. Your goal should be achievable. You may set your goal for one month. Take a pledge that you will lose 1 kg per month depending upon how much excess weight you have. After that you can further set your goal for weight control. 

2. Lay Stress on Health Not on Weight:

It is a well-known fact that losing weight for health rather than appearance can make it easier to to set reasonable goals. From the point of view of health, you should make efforts to achieve or maintain a body mass index between the range of 18.5 and 24.9. If your BMl or waist measures beyond these limits you may be at a risk of contracting various diseases. So, from the point of view of health try to maintain these limits.

3. Cut Your Calories: 

Keep a plan ready to get back on the track if your body weight begins to exceed the required level. It is a simple plan to follow. Just cut or subtract only 100 calories a day. In this way, you can return to your set goal. 

4. Active Lifestyle: 

An active dynamic lifestyle plays a pertinent role in controlling weight, School children should prefer to walk to school instead of going by car or motorbike. Instead of elevators, they should take stairs. If they want to switch off the TV, they should not use a remote control but should do this physically. They should not watch TV for more hours. Instead of watching TV for more hours they should play outdoor games. In this way, they can lead an active lifestyle, which will be beneficial in their weight control. 

 

5. Bring Out Support: 

No doubt, you can lose or maintain your weight without anybody's support, but if you get support from other people it makes the process of losing weight easier and more pleasant. Tell people who are close to you about your intention that you are serious and committed to losing weight. Tell them that you would appreciate their support. In fact, having a support of a partner really works wonders for many persons. Promising to meet a partner for the regularly scheduled gym time is a great way to stick to a workout routine, Such type of support can be sought for lifetime. It will help you in maintaining your weight. 

 

6. Yogic Exercises: 

Yogic exercises can help in controlling as well as maintaining proper weight. For example, pranayama and yogic asanas, are helpful in controlling weight. As a matter of fact, research studies have proved that stress and tension tend to increase weight. Meditative asanas are beneficial in relieving stress and tension. Therefore, yogic exercises can also be used for keeping a good control on weight. 

7. Avoid Fatty Foods: 
 

If you want to lose or maintain weight, you should avoid fatty Foods in your diet. Fats are known to have maximum number of calories. These extra calories will be accumulated in your body. So avoid fatty foods, if you want to remain healthy.  

8. Avoid Junk and Fast Foods: 

Try to avoid junk and fast foods such as pizza, burger, chips, cookies, pastry, chocolate, cold drinks, etc., if you want to lose weight. These foodstuffs are also rich in empty calories. Intake of such foodstuffs leads to the condition of overweight. 

9. Avoid Overeating: 

To control or maintain weight, you should not overeat. It means that you should eat food as per the requirement of your body, Suppose, you require 2,000 calories per day, then you should take the food that consists of only 2,000 alories. If you take 2,100 calories per day, the 100 calories will be accumulated daily in your body, So, you should avoid overeating. 

10. Don't eat smaller meals frequently: 

You should not form a habit of eating smaller meals frequently. So, avoid eating smaller meals frequently to avoid adding excess fat to the body.

11. Avoid Rich Carbohydrate Food: 

To lose weight, avoid rich carbohydrate foods. But it does not mean that you should not take carbohydrates at all. Carbohydrate is necessary to increase the level of energy. So, you should just reduce the amount of carbohydrate in your diet. For this purpose try to avoid sugar, rice, potatoes, toffies, chocolates and other sweets.

12. Don't Skip Meals: 

Don't skip your meals, such as breakfast, lunch and dinner. If you skip your meal, the next time you will definitely indulge in overeating which may lead to obesity. In fact, skipping meals increases hunger and it results in greater food consumption in the next meal that you take. 

13. Regular Exercise or Physical Activity: 

Exercise helps to control your weight by using up excess calories. On the other hand, if you do not exercise, the excess calories will be stored as fat. In fact, your body weight is regulated by the number of calories you take in and use each day. In reality, whatever you eat, contain calories and whatever you do, uses calories. Even calories are used while breathing, sleeping and digesting food. Regular exercise or physical activity is a vital part of weight loss or weight control programme for lifetime. Research studies consistently indicate that regular physical activity or exercise such as aerobic exercise and strengthening exercise for at least 30 minutes, combined with healthy eating habits, is the most healthy way to control weight for a lifetime. Whether you are making endeavors to lose weight or maintain it, you should never forget the significant role of exercise or physical activity. 

 

14. Balancing the Intake of Calories and Expenditure of Calories: 

For maintaining a healthy weight, you should always try to strike a balance between your intake of calories and expenditure of calories. For implementing this, try not to eat more calories than your body burns each day. Always stick to your eating plan even on a holiday or a function. If your intake of calories is more than what you need, the excess calories are stored as fat, Too much stored fat raises your BMI and makes it hard to return to your aimed weight. Lay stress on the following points for balancing the intake and burning of calories. 

(a) When you take more calories than you require to do your day's activities, your body stores the extra calories and as a result of this you gain weight. 

(b) When you take less number of calories than your expenditure of calories, you lose weight. 

(c) When your intake and expenditure of calories remain same, your body weight also remains the same. 

By laying stress on the above-mentioned points, a healthy body weight can be achieved. It is usually said that you may lose your body weight for short period but it is difficult to maintain it for a lifetime. Indeed, it requires a strong willpower, dedication, firm determination, persistent endeavours and motivation to control weight and maintain healthy weight.