Weight management involves complying a healthy lifestyle that includes knowledge of nutrition and workout, a positive approach and the right kind of encouragement. Internal goals such as better health increased energy, self-esteem, and personal control increases your chances of lifelong weight management success.
Remember to have realistic goals and think about long-term achievements. Remain Optimistic about yourself.
The following info will give you ideas to help you meet your goals:
1- Eating Environment at Home
Control your home ambiance by Eating only while sitting down at the kitchen or dining room table. Have low-calorie diets ready to eat. Do not eat at the time of watching television, reading, cooking, walking, and talking on the cell phone, standing next to the refrigerator or working on the computer or laptops. Unless you are preparing a meal, remain out of the kitchen. Intake healthy snacks at your disposal, such as small pieces of fruit, green vegetables, canned fruit, low-fat string cheese, and salad.
2- Control at Your Work Place
Do not eat anything at your desk or keep enticing morsel at your office. If you starve between meals, plan healthy snacks and bring them with you to work. During your gaps, go for a walk instead of eating. If you work around food, schedule in advance the one item you will eat at your meal. Make it inconvenient to taste on food by chewing gum, sugarless candy or drinking water or another low-calorie beverage. Do not work between the meals. Skipping meals results in slowing down metabolism and perhaps conclude to binge at the next meal time. If food is available on special occasions, either pick the healthiest item, nibble on low-fat snacks brought personally, don’t have anything offered, choose one option and have a small amount, or have only a beverage.
3- Physical Activity
Incorporate exercise or Yoga a priority and a scheduled activity in the day. If feasible, walk the entire or part of the distance to work. Get an exercise pal. Walk with a co-worker during one of your breaks, go to the gym, take a step or run with a buddy either in the morning or in the evening, walk in the mall with a shopping companion. Let the parking of your vehicle be at the end of the parking lot of premises and walk to the office or store entrance. Always use stairs all of the way or at least part of the way to your floor. Do something productive or adventurous outside on the weekends like going for a hike or a bike ride or trekking if you have a desk job, walk around the office more frequently. Do leg lifting while sitting at your desk.
4- Eating Out and Social Eating
Do not arrive hungrily. Have something low before any meal. Try filling up on low-calorie foods, such as vegetables and fruit or juice, and eat smaller portions of the high-calorie foods. Eat foods that you like in taste and flavors, but choose small pieces. Limit alcoholic beverages. Try Fresh lime soda with water. Do not hop other meals in the day to save room for the special event like birthday, marriages, and parties.
5- At Restaurants:
- If you wish to eat high-calorie food, share it with people along with you.
- Try to have after-dinner mint with your coffee or tea. If you want to have dessert, share it with two or more people.
- Don’t eat excessive just for the sake that you do not want to waste food.
- Tell the server to place half of your order in a to-go bag before the meal is served to you.
- Ask for salad dressing, gravy or high-fat sauces on the side.
- If bread is served, ask for only one piece. Try it plain without butter or oil. At Italian restaurants where oil and vinegar are served with bread, use just a small amount of oil and much vinegar for dipping.
6- Routine Food Management
- Restore eating with another activity that you will not associate with food.
- Wait for a few minutes before eating something you are craving.
- Drink a large glass of water or soda before eating any meal.
- Always have a big glass or bottle of water to drink throughout the day.
- Avoid high-calorie add-ons such as cream with your coffee, butter, mayonnaise, and salad dressings.
7- While Eating:
- Eat gently. Your stomach takes around 20 minutes to send a message to your brain that it is full.
- o Don’t let fake hunger make you think you need more. The ideal way to eat is to take a bite, put your utensil down, take a sip of water, cut your next bite, take a bit, put your utensil down and so on.
- Do not cut your food all at one time. Cut only as needed.
- Take tiny bites and chew your food properly.
- Stop eating for a minute or two at least once during a meal or snack. Take breaks to reflect and have a conversation.