Having a fit and slim body is a goal for many people. Aside from the physical benefits of fitting into old clothes, keeping a healthy weight also reduces the risk of certain diseases such as diabetes and heart problems.
Definitely, there are a lot of benefits that go along with having a healthy BMI. And women are not the only ones who are watching out for their figure; even men would resort to all sorts of practices to keep in shape. So in this article, we will be looking into the things that you should consider for healthy weight management.
1.
Of course, exercise is on top of the list. There are tons of benefits that physical activity can give you, and weight loss is just one of them. Through physical activities, your body burns off more calories to provide you with more energy. Plus, it can also boost the release of endorphins or the so-called “feel-good” hormones. Aerobic exercises are always recommended, but you can always find an activity that is fit for you, and at the same time, you can always enjoy doing it.
2.
An evidence-based discussion mentioned these three sources of healthy eats that you should include in your diet plan [ 1 ]. Receiving a lot of nutrients by eating vegetables cannot be emphasized enough, but what you might not know is that not all vegetables are very ideal when it comes to weight management. Choose low-carb and low-calorie plants like broccoli, kale, and cucumber.
For protein, we are talking about meat but not just any meat; the healthy protein should be lean meat like beef, legumes, whole eggs, and some healthy cuts of salmon.
As for fats, you have to understand that not all fats are unhealthy for you. Yes, that is true. Healthy fats include a number of fatty fish, such as trout, salmon, sardines and mackerel, all of which are rich in omega-3 fatty acid [ 2 ]. Other healthy fats can also be found in foods like nuts, avocadoes, flaxseeds, and the like.
3.
You may be thinking of taking weight loss supplements, but there are some things you need to know before taking one. In Australia, you should avoid taking any supplement that has not been regulated by the TGA (Therapeutic Goods Association). While it is possible to buy supplements from overseas, you should check with the TGA first to see if the supplement has been approved for use in Australia, or if it contains ingredients with serious negative side effects, such as sibutramine or phenolphthalein [ 3 ].
Fibre is one of the most important ingredients in supplements when you are talking about weight loss. Aside from helping regulate sugar levels in the body, fibre also helps in absorbing cholesterol in your digestive tract [ 4 ]. Many dietary supplements contain fibre in one of two varieties.
The first form of fibre is soluble fibre, which is proven to lower blood cholesterol. An example of soluble fibre found in weight loss supplements is Chitosan. This soluble fibre is found in crustaceans and is often sold as a “fat blocker or fat trapper.” Chitosan is often the primary ingredient for dietary supplements.
The second form of dietary fibre is insoluble fibre. This form of fibre can bind with the lipids in the digestive system, helping maintain a healthy digestive system. Most insoluble fibre is found in whole grains, vegetables, and wheat. This insoluble fibre contributes to the bulk of the stool, helping food to pass efficiently through the digestive tract [ 5 ].
While there’s no “magic pill” that will guarantee you shed kilograms a day, weight loss supplements may still aid you in your fitness journey.
4.
Comfort foods are hard to pass by, especially when the smell is just irresistible, but rather than giving into cravings, making a plan for meals not only saves you from consuming a bunch of empty calories but can save you time as well. Planning out a week’s meals in advance allows you to efficiently make and consume healthy meals, as well as having snacks in between to stop you from going hungry.
If you wish, you can count the calories of every food item that you include in your home-cooked meals. In this way you can monitor the number of calories you are taking in, but the process can be tiresome and even depressing for some people. If that’s the case, you can simply get ideas and recipes from healthy cookbooks[ 6 ]. Just make sure that when you are planning and preparing your meals, healthy foods like vegetables, whole grains, fruits, lean meats and fatty fish should be emphasised. No matter what you are eating, portion control is one of the most important things you can do.
5.
Think of what will be best for you in the long run. Make sure that your goals are not short-sighted. If your only goal is to lose a specific number of kilograms, then you should also include how you can maintain that goal once it has been reached [ 7 ].
Aside from helping you achieve the body that you dream of, lifestyle change may also affect your health, especially if you make changes such as quitting smoking, exercising more and becoming more mindful of your mental health. Lifestyle change doesn’t need to be radical or abrupt. Changing your habits over time, such as cutting down alcohol intake, upping the frequency and intensity of exercise, or taking time to relax will still allow you to reap the benefits of lifestyle change.
Weight management can become an arduous task, but with a few simple changes to diet and lifestyle you may start to see the kilos dropping off. Before entering into any diet, considering taking supplements or embarking on a new exercise regime, you should first book an appointment with a doctor . Your doctor will be able to advise you on healthy weight loss techniques and ensure that any supplement you may be considering isn’t contraindicated for any health conditions you may have or medication you may be taking.
The fastest and easiest way to search for and schedule healthcare appointments online is with MyHealth1st.