Being overweight or obese may cause many serious health complications, including diabetes, cancer, hypertension, heart disease, stroke, sleep apnea, respiratory problems, liver or gallbladder disease, osteoarthritis and gynecological problems, according to the Centers for Disease Control and Prevention. To achieve or maintain a healthy weight, it is important to get regular physical exercise and develop healthy eating habits.
Eat a Variety of Foods
Eating a wide variety of foods helps you get a variety of vitamins, minerals and other nutrients. Try to eat a variety of fruits, vegetables, whole grains, lean meats and dairy products. Pay attention to what types of foods you are eating, and strive to mix it up a bit if you notice yourself always eating the same foods.
Watch Portion Sizes
Be conscious of how many servings you are eating of a particular food item. Just because you are served four or five servings of pasta on a plate in a restaurant doesn't mean you have to eat it all at once. Resist the urge to always clear your plate. Instead, stop eating when you feel full and get in the habit of saving your remaining food for another meal.
Eat Slowly
It takes a few minutes for your brain to send a signal to your body that you are full, explains HelpGuide. Eating slowly helps you avoid consuming extra calories after you are full. Try sipping on your beverage or putting your fork down between bites if you have a tendency to eat too fast.
Be Easy on Yourself
If eating healthy takes too much effort or is inconvenient, you'll not be as likely to stick with a healthy diet for the long run. Think of ways you can make it easier on yourself to eat healthy foods. Cut up fruits and vegetables and place them in ready-to-grab sandwich bags in the fridge for a quick snack. Cook multiple meals one day a week and freeze the extras to quickly reheat on another night.
Limit Salt and Sugar Intake
The recommended sodium intake per day is only 2300 mg, which is approximately one teaspoon. Many people consume much more than this, which may lead to a number of health problems. In addition, getting too much sugar may cause your blood sugar level to go up and down and lead to health problems such as diabetes, headaches, depression, osteoporosis and arthritis, according to HelpGuide. Although processed foods and sugary snacks are acceptable in moderation, monitor your consumption and avoid getting too much.
Plan Ahead
Many people succumb to subtle advertising tactics or impulse buys when shopping at the grocery store. To prevent this, plan out your weekly meals and snacks in advance and make a grocery list. Stick to this list while you are in the grocery store. In addition, avoid going grocery shopping while you are hungry, as this increases the chance of you being tempted to buy unhealthy food items to satisfy your hunger. Instead, eat a large meal before you go grocery shopping, so you won't be distracted by hunger.
Eat Only When Hungry
Many people turn to food for comfort when they are depressed, stressed or bored, explains the Weight-control Information Network. To prevent this from happening to you, always ask yourself why you are eating before you put anything in your mouth. If the answer is anything other than hunger, replace eating with a healthier alternate activity. For example, if you are eating because you are stressed, try meditating or going for a long walk instead. If you turn to food when you are bored, call up a friend or go to the library to get a good book. Eating only when you are hungry helps you avoid unnecessary calories.
References
- Centers for Disease Control and Prevention: The Health Effects of Overweight and Obesity
- HelpGuide.org: Easy Tips for Planning a Healthy Diet and Sticking to It
- USDA: Offer a Variety of Foods
- MayoClinic.com: DASH diet: Top 5 tips for shopping and cooking
- WIN: Weight-control Information Network: Better Health and You
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