Having a few valuable tips from those who have been successful in managing their weight can be very helpful in helping others to maintain their weight loss. Listed below are a few tips I hope will be of some help to those who want to manage their weight successfully.
Drink plenty of water
The body needs water to keep our cells and body systems running efficiently. Most importantly, water is needed to maintain the body’s blood volume, which is necessary for regulating body temperature and delivering nutrients and oxygen to the rest of the body. Lack of water can lead to dehydration, which occurs when you don’t have enough water in your body to carry on normal functions. A mild case of dehydration can drain the body of energy and make you feel sluggish.
Fruits and Vegetables
You should eat at least 2 servings of fruit and 5 servings of vegetables every day. Pregnant and breastfeeding women need a minimum of 4 servings of fruit and 6 servings of vegetables.
Eat Small Meals
Eating 4 to 5 meals or snacks daily will help you control your appetite and manage your weight.
Protein and Calorie Intake
Taking protein with every meal will help maintain muscle mass while burning fat. It has been estimated that we need about 0.75 grams of protein per pound/kilogram of body weight. Find your own protein requirement, then first, find out your weight in pounds/kilograms and multiply that figure by 0.75. Most people will find they regularly consume more than they require, which is why so many people gain weight in the first place.
A useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much strain on their body. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
Keeping healthy food in your house for meals and snacks will help you achieve your goal. You’ll be less likely to cheat on your diet while reaching your goal, and success will come quicker.
__ Ellen J. Barrier