Overweight and obesity are two terms used often in the news on a regular basis. Both can cause complications to the body, such as diabetes, high cholesterol, high blood pressure and arthritis. If you are currently lean and you are looking to avoid the conditions that can arise from weight gain, there are several easy ways to stay slim.
Calorie Intake
The phrase "calories in versus calories out" is a reference to burning more calories than you consume. An easy way to stay slim is to eat until you feel satisfied and walk away from the table. Use smaller plates if you find that your portion sizes are out of control.
Stress Reduction
Emotional eating is a big problem that a lot of men and women face. This can easily cause you to overindulge in an empty calorie snack or meal when you are not even hungry. If done on a regular basis, you can wind up losing your slim status. Keep your stress levels under control by performing some type of relaxation activity. Yoga, tai-chi, meditative breathing, muscle relaxation and massage are some examples. Partake in these activities from home when you are feeling stressed and about to reach for a bag of potato chips.
Fiber
Fiber is a substance that can be found in complex carbohydrates. It helps fill you up and keeps you feeling full after you have eaten it. If you want to stay slim, make sure you get enough fiber in your daily diet. The Mayo Clinic recommends that women get 21 to 25 g a day and men get 31 to 38 g a day. Whole grains, beans, fruits and vegetables are all fiber-containing foods.
Multiple Meals
Eating multiple meals a day can help boost your metabolism, it can give you sustained energy levels and it can also keep your appetite under control. You don't need to be fancy with your meals, just make sure they are balanced with quality protein and complex carbs. Apple slices with peanut butter spread across the top will do as a midday meal. Eat every 2 to 3 hours.
Slow Eating
Eating quickly causes you to eat too much. Slow your pace down, enjoy your food and do not take another bite until you have completely chewed and swallowed the last bite.
Weight Lifting
Building muscle can not only help you perform daily functions better, but it can also increase your metabolic rate. That can help keep you slim. Do exercises that target your chest, shoulders, back, triceps, biceps and legs. The easiest way you can do this would be with weight machines at your local gym. To make it even easier, deploy the services of a personal trainer who can set you up with a program during one session. Work out with weights two to three times a week.
Cardio
Cardiovascular exercise causes you to sweat and it also strengthens your aerobic capacity. Perform this type of exercise 4 to 5 days a week to stay slim. Do anything you enjoy and aim for at least 30 minutes at a moderate intensity. Running, walking, kick boxing, jumping rope, elliptical training and stair climbing are all good options.
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