Adding more nutrient-rich foods such as fruit, vegetables, whole grains, lean proteins and healthy fats can help you stay in control of your appetite.
Keep a regular meal schedule, and stick to smaller portion sizes. Drink water instead of sugary drinks, and use food labels to find healthier options. It’s also important to get enough sleep and manage stress. Watch this wellness tip video for more helpful tips.
Eat a Balanced Diet
A well-balanced diet is essential to maintaining a healthy weight. This includes a variety of foods, limited salt and added sugars and lower fat options (such as unsaturated oils, fruits and vegetables, low-fat dairy).
Include high-fiber foods like whole grains, beans or fruit, lean meats and fish, skinless poultry and eggs, nuts, seeds and low-fat yogurt. Choose water or non-fat milk over soda, flavored teas and juices.
Limit empty calories (those that provide large amounts of calories but little else) and avoid processed foods. Eat at regular intervals and don’t skip meals. Eat smaller portions and be mindful of portion sizes when eating out. Try to stop eating when you feel full. This helps to manage hunger and cravings. – American Cancer Society, 2016. All rights reserved.
Exercise Regularly
It’s important to make exercise a regular part of your routine. This will help you stay energized and alert throughout the day. It’s also great for building strength and increasing flexibility.
Try to do at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week. This includes walking or jogging, as well as fast-paced exercises like HIIT workouts and high-intensity interval training.
It can be hard to build momentum and stick with an exercise plan, especially if you’re not used to it. But it’s worth it. And it’s important not to get discouraged by lapses, as they can often be a sign of improvement. Instead, think of exercise as a way to keep getting better and better. This will help you develop a long-term healthy habit.
Get Enough Sleep
The body requires a certain amount of sleep each night to rest and repair itself. Getting enough sleep can also help control your appetite and cravings.
Studies have linked short sleep duration with obesity and higher BMI. This may be because lack of sleep increases levels of gherlin, salt retention, and inflammatory markers, which all lead to increased appetite and calorie intake (1).
In addition, people who don’t get enough sleep are more likely to feel tired and less motivated to exercise, which can further contribute to weight gain. To keep your energy up and make healthy food choices, prioritize getting 7-8 hours of sleep each night. (2).
Stay Hydrated
Water is essential to the human body and plays many roles including removing waste products, transporting nutrients, lubricating joints and controlling the body temperature. It is important to drink enough fluids daily.
Being dehydrated impairs motor control, decision-making and concentration. Insufficient fluid intake also causes the blood vessels to constrict, causing high blood pressure which increases your risk of heart disease and stroke.
The amount of water needed per day varies based on age, gender, health conditions and level of activity. In general, most healthy people adequately meet their fluid needs by drinking a sufficient amount of water to quench thirst.
Adding fruits and vegetables to your diet that contain high amounts of water can help you reach your fluid goals without adding extra calories.
Manage Stress
Stress can have an effect on weight, but whether it causes weight loss or gains may vary from person to person. If you’re experiencing an increase in weight, your doctor can help determine if there are any underlying factors that might be contributing to it and recommend ways to manage your stress levels to improve your health and overall wellbeing.
During times of high stress, people tend to reach for comfort foods that are often higher in sugar, fat, and salt. This can contribute to excess fat accumulation and elevated blood pressure over time.
Choose healthier options like whole grains, serotonin-boosting complex carbohydrates, and omega-3 fatty fish to curb your stress eating habits. You can also try drinking a cup of black tea or incorporating a stress-reducing meditation practice into your routine.
