5 Habits Key To Maintaining A Healthy Weight

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Maintaining a healthy weight can be difficult. Eating a balanced, nutritional meal falls by the wayside with fast-food restaurants everywhere, hectic schedules, and family obligations.

Worryingly, as of 2019, the World Health Organization reported the following findings:

  • 37% of Americans suffer from cardiovascular disease.
  • 34% of adults in the United States have hypertension, a significant risk factor for stroke and heart disease.
  • 36% of Americans have prehypertension or higher blood pressure than average.

So, how does one get back on track? Start at the beginning. You can easily maintain a healthy weight by engaging in the following activities:

Minimize using electronic devices

Almost everyone owns a cell phone or a computer in today’s society. We frequently check our phones while eating with our hectic schedules, justifying our behavior by doing two things simultaneously. However, we are wreaking havoc on our health.

According to a recent article on tasteofhome.com, “Consuming food while watching an electronic device, such as a television, can result in either overeating or undereating. The program can cause the brain to become distracted, and you may lose track of your calorie intake.”

Rather than that, use your mealtime as a physical and mental break. Allow your mind to process all of the information it has accumulated. Before returning to work, find a park bench where you can breathe in the fresh air and digest your meal properly.

Begin in the morning

Breakfast is one of the most frequently skipped meals by many adults. As life has gotten faster and faster each day, eating is commonly skipped to get through the day. Nonetheless, we are taught to always eat breakfast before going to school. While coffee is excellent, we require more.

If you are the type to jump up and run, keep a loaf of bread or bagels beside your toaster with some soft butter or sugar-free jam. While you’re putting on your shoes, toast your bread and add your toppings before heading out. Make breakfast burritos if you’re looking for something more substantial. Include vegetables and eggs to boost your protein intake.

Additionally, it is an excellent activity to do with children. Establish an assembly line and produce enough food for a week. Now the children can proudly inform their friends that they have prepared their own breakfast. It’s a win-win situation.

Avoid reverting to old habits.

When we have the opportunity to unwind and sleep in, old habits tend to creep back in. That is the optimal time to examine your diet. Make the most of this time by experimenting with new healthy recipes and incorporating them into your weekly meals. Additionally, this is an excellent time to pack snacks for on-the-go consumption.

A few times a week, treat yourself to a well-balanced meal. Salmon and asparagus are excellent grilling options. Consider using your crockpot for indoor meals. A hearty stew packed with vegetables is a welcome meal at any time of year.

Use smaller plates

When plating your food, put it on a salad plate instead of a dinner plate.

It tricks the brain into believing there is more food on the smaller plate, leading you to think you are full after eating. That is referred to as the Delboeuf illusion. It is a myth that our brains communicate our hunger levels. When the same amount of food is presented on large and small plates, the consumer will invariably opt for the smaller plate, believing they will receive more food.

When you’re at home for a healthy dinner, use the smaller plate for the main course and the larger plate for salad or vegetables. When dining out, request a complimentary side plate with your meal. If you become hungry later, you will have leftovers.

Pursue the rainbow

This strategy works well with salads and snacks. According to the Centers for Disease Control and Prevention, federal guidelines recommend that adults consume at least 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables per day.

Add some red peppers and mushrooms to your next salad for added protein. Whip up a fruit bar when you’re in the mood for something sweet. Combine Greek yogurt with fresh sliced strawberries, blueberries, and bananas. Add some low-fat granola for added crunch. Each week, try something new and reintroduce yourself to fruits and vegetables.

In Conclusion

When changing your diet, it’s critical to listen to your body. The goal is to alter your eating habits and perspective on food. Soon, you’ll appreciate the concept of cooking good food and eating healthier. French author Francois de La Rochefoucauld says, “eating is a necessity, but eating intelligently is an art.” 

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