5 Simple Ways to Maintain A Healthy Weight

Introduction

Maintaining a healthy weight can be difficult, particularly with the convenience of fast food restaurants, busy schedules, and family obligations that often result in poor dietary choices.

Many people worldwide face health issues such as cardiovascular disease, hypertension, and high blood pressure. These conditions can significantly affect a person’s well-being and quality of life. Taking proactive steps toward managing healthcare and preventing these ailments is crucial.

5 Simple Ways to Maintain A Healthy Weight

If you want to return to achieving a healthy weight, start right away. There are a variety of activities that you can engage in to help maintain a healthy weight and lifestyle. Here are five that you can incorporate into your daily routine:

Put away your gadgets.

Most people today own a cell phone or computer, and we often check our devices while eating due to our busy schedules. However, this behavior can harm our health. According to an article on tasteofhome.com, eating while watching TV or using an electronic device can lead to overeating or undereating. The brain becomes distracted, and we can lose track of our calorie intake.

Instead, try using mealtime as a break for your body and mind. Take a moment to digest your food properly and allow your mind to catch up with all the information it has received. Consider finding a peaceful park bench where you can breathe fresh air and relax before returning to work. 

Start first thing in the morning.

Many American adults tend to skip breakfast due to their busy lives. However, we were taught as children that breakfast is an important meal before heading off to school. While coffee is a common go-to, it is not enough. For those who are always in a rush, having bread or bagels with soft butter or sugar-free jam nearby can be a quick and easy breakfast option. If you prefer a heartier meal, breakfast burritos with veggies and eggs can provide added protein. It can also be a fun activity with children by creating an assembly line and making enough for the week. Doing so allows kids to proudly say they made their own breakfast and saves time for busy parents.

Do not fall back into old habits on your days off.

When we finally get the opportunity to sleep in and unwind, it’s common for old habits to resurface. However, this is an ideal time to assess your diet. Use this time to experiment with healthy recipes and integrate them into your weekly meal plan. Additionally, take advantage of this downtime to prepare nutritious snacks for when you’re on the move. 

Indulge in a few well-rounded weekly meals, such as grilled salmon and asparagus, or use your crockpot to make a hearty stew with plenty of veggies.

Use smaller plates.

Choose a salad plate instead of a dinner plate when serving your food. It creates the illusion of more food on the smaller plate, tricking your brain into feeling full. This phenomenon, the Delboeuf illusion, affects our perception of hunger. When given the same amount of food on different-sized plates, people tend to choose the smaller plate because they believe they are getting more food. 

When enjoying a healthy dinner at home, try using a smaller plate for your main course and a larger one for your salad or vegetables. If you’re dining out, request a side plate for your meal. It will allow you to have leftovers if you still feel hungry later.

Go after the rainbow.

Eating fruits and vegetables is essential for a healthy diet. The Centers for Disease Control recommend that adults consume at least 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables daily. You can easily incorporate these into your diet by adding red peppers and mushrooms to your salad for added protein or making a fruit bar with fresh sliced strawberries, blueberries, and bananas mixed with Greek yogurt. For some extra crunch, try adding some low-fat granola. Experiment with different fruits and vegetables each week to make healthy eating enjoyable.

Conclusion

When making changes to your diet, paying attention to your body’s signals and responses is crucial. The objective is to transform your approach and perspective toward food. With time, you’ll appreciate cooking and enjoying healthy meals.