Everyone probably knows that the best way to lose weight is through diet and exercise, but keeping the weight off in a healthy way is another matter altogether. Many people regain all the weight they have lost because they return to unhealthy habits. The best way to maintain weight loss involves replacing old habits with beneficial new behaviours. Several effective strategies help ensure success when it comes to changing behaviour and maintaining a healthy body weight.
Always eat breakfast
People who do not eat breakfast tend to have a higher body mass index than breakfast eaters. A healthy morning meal helps jump-start a metabolism that has slowed down with sleep. Skipping breakfast depletes the body, which might cause overeating at lunchtime. A big, heavy meal places demands on the digestive system, which slows the metabolism and creates a vicious cycle. Good breakfast choices include whole-grain cereal or porridge with fresh fruit. Healthy protein bars are good for an emergency breakfast on the go.
Opt for healthier foods
Focus on nutritious foods, and avoid packaged, processed products. Whole grains, lean proteins, low-fat dairy products, healthy nuts and seeds, and fresh fruits and vegetables make good choices. The Australian government recommends two servings of fruit and five servings of vegetables each day. Bake ware, a steamer, and a grill provide healthier cooking methods than a frying pan. Additionally, limit takeaway meals to once a week.
Eat less, more often
Eating more frequently might seem counterintuitive to maintaining a healthy weight, but three smaller meals and two snacks can make a difference in energy levels and metabolism. Larger, heavy meals are harder to metabolise and leave people feeling sluggish. After smaller meals, people feel more comfortable and energetic, and more frequent eating helps control cravings.
Replacing crisps and other calorie-laden snacks with healthier choices makes a big difference for body weight. For healthy snacks that are quick and easy, try these options:
- Sliced cucumbers, carrot sticks, and ranch dressing
- Celery sticks and low-fat cream cheese
- A banana, apple, pear, peach, or nectarine
- Sliced melon or a cup of berries
- A handful of almonds, cashews, or pistachios
- A cup of low-fat cottage cheese or Greek yoghurt
- Eight to 10 whole grain crackers and natural peanut butter
Drink plenty of water
Hydration makes a big difference for body weight and good health in general. What may seem like hunger pangs is often just thirst, and drinking a cool glass of water might take the pangs away until it is time for a meal. Try filling a large water bottle for work, or keep a pitcher of water in the refrigerator filled with sliced strawberries, oranges, lemons, or cucumbers for a zippy incentive to drink up.
Get physical exercise
Exercise burns calories, builds muscle, and makes the metabolism more efficient. While long bouts of steady cardiovascular exercise boost heart health and burn calories, short bursts of high-intensity exercise turn up the heat for burning calories. Weight training builds muscle, which tones the body and boosts metabolism. The leaner and meaner the body, the more calories are burnt, even during rest. Here are a few suggestions for increasing daily physical activity:
- Take the dog for a walk
- Play tennis, squash, racquetball, or handball
- Ride a bicycle to the grocery store
- Park the car at end of the lot, and walk the rest of the way
- Take the stairs instead of the lift
- Joint a fitness club or locals sports team
- Walk with co-workers after lunch
- Invest in exercise equipment
Reduce screen time
With technology becoming more modern by the minute, people spend a lot of time in front of a screen – whether computer or television. Limiting after-work screen time can help keep people active and burning more calories. Individuals who spend a good chunk of the day behind a desk can take walks at lunchtime, and those who work near a gym or health club should consider a membership. Regular five-minute breaks for stretching, jumping jacks, or other physical activities also help for body weight maintenance.
How to buy products for weight maintenance on eBay
Maintaining a healthy body weight may seem like a lot of work, but certain strategies help keep people on course. Eating breakfast, reducing portions, using healthier cooking methods, staying hydrated, and a nutritious diet all help people keep a fit and trim figure. People looking for exercise equipment, bicycles, cookbooks, or other products for weight management on eBay can begin by utilising the search engine located on any page. Narrow search results according to price, colour, size, and other preferences. Always look for listings from Top-rated sellers to ensure a positive buying experience.