Gaining weight is easy, but losing weight is not. You may find yourself devouring a whole pack of Oreos, or eating a dozen donuts in just one sitting, uncontrollably munching everything in a buffet, or mindless snacking while watching Netflix. Eating unhealthy foods or overeating them is a common symptom that many obese people are experiencing.
Many people who struggles on gaining weight are aware that it takes time and discipline, a strict caloric intake, and exercise in order to maintain a healthy weight. The moment teenagers have finished school, they are out on their own now. Parents can no longer check what their son/daughter is eating. In this article, we’re going to provide 9 tips on how to maintain a healthy weight especially for people over the age of 18 or those who have graduated high school.
Weigh Your Portions
- As we eat, it’s hard to determine how many calories we consume in that particular food. It’s better to invest in a food scale so that you’ll be able to measure the food that you are eating. It’ll be difficult to determine a portion size without a food scale, unless you’re eating pre-packaged foods or foods that are easy to calculate.
- Over time, you’ll notice that your stomach starts to shrink or become smaller once you know how to control the foods you eat. But for young adults, your stomach is already in a reasonable size compared to obese people. We can never deny that we eat larger meals especially if we lost a significant amount of weight. The more you eat, the more your stomach grows. And it will keep growing until it gets stretched. Having a larger stomach means it’ll take a long time for the brain to receive that you’re already full. This may result to additional weight gain over again.
- Eating out is also one of your worst enemy when you want to lose weight. It’s understandable that there’s no time to cook at home especially when you’re busy, so you decided to run for the drive-thru or eat out with friends instead. You do know that meals at fast food chain or restaurants contain more calories than meals you can easily cook at home.
Make Vegetables a Priority
- There comes a point where you want to give up on losing weight, and you may find yourself grabbing that bag of Cheetos instead of filling your plate with vegetables. Ignoring or not eating vegetables can cause weight gain.
- The healthy benefit of vegetables is it can make you feel full for longer which helps you keep from eating a lot. Vegetables are rich in fiber and contains low calories. It’s advisable to eat protein combined with plenty of vegetables to prevent you from filling up on empty calories.
Don’t Ever Try to Skip Meals
- Skipping meals is equals to weight gain. You may remember the first time you skipped a meal and ended up feeling shaky and sluggish. Skipping meals can make your metabolism to slow down, and it’ll be easier to gain weight when you have a slow metabolism. Not just that, skipping meals can make you feel more hungrier which results to overeating. If you don’t feel like eating large meals, you can grab a healthy snack instead like yogurt, string cheese, or make a smoothie.
Do Regular Exercises
- Exercising regularly even if you already loss weight is important. Not only it prevents gaining the weight back, but it can also keep you healthy at the same time. Try exercising several times in a week on order to maintain your health in a stable condition.
Limit Consuming Unhealthy Snacks
- Once you started eating healthy snacks during your weight loss days, keep doing it and don’t fall again for unhealthy snacks. It’s good to avoid high-calorie foods such as the shamrock shake, candy bars, chips, and among others. Look for healthier snacks instead like fruits, whole grain crackers, smoothies, peanut butter, etc. Combine these healthy snacks with protein and carbohydrates to make you feel fuller.
Drink Lots of Water
- When feeling thirsty, always grab a glass of water instead of going for soda, juice, alcohol, and any other high calorie drinks. Drinking water has a lot of benefits like:
- Reduces Fatigue
- Boosts your immune system
- Helps on weight loss
- Keeps toxins out of the body
- Improves complexion
- Prevents cramps and other injuries
- Increases your energy throughout the day
- Keeps your body functioning properly
- Use the MyFitnessPal App
- If you have an Android or iOS, head out to the play store and download MyFitnessPal. This app lets you log in your food and exercise you’ve done. Logging your food helps you to see if you’re eating right and it’s also a great tool for maintaining your weight too. There’s also a “journal” feature where you can seek for help if you have issues with your weight loss diet.
- Get Enough Sleep
- After a long day of being at school or work, or hitting the gym, it’s time to repair your body by sleeping. The body repairs itself the moment you’re sleeping. Getting plenty of sleep can also give yourself health benefits like keeping your weight in check, improves your mental health, and boosts your coordination.
- Stress Management
- Stress is like a stealthy ninja that pounces out without your consent, and then you’ll never notice that stress has already taken over your body. It’s important to recognize the signs and symptoms of stress as early as possible in order to be prepared once it creeps in. Unmanaged stress may result to the following:
- Weight gain
- Increase cortisol
- High blood pressure
- Heart conditions like heart attack or stroke
- Personality disorders
Still struggling to maintain a healthy weight? By having self-discipline and by applying these tips we have listed above, you’ll be able to achieve that weight you’ve been wanting for. It’s best to implement these healthy habits in your early 20’s to prevent rapid weight gain in the near future.