Being overweight or obese can lead to a range of health problems. Although many different “fad” diets are available, a balanced lifestyle and nutritious diet are the key to healthful living and better weight control.
Carrying excess body weight can increase the risk of serious health problems including heart disease, hypertension and type 2 diabetes.
Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent and beneficial lifestyle changes.
5 tips for weight control
- Eat varied, colorful, nutritionally dense foods.
A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25–30 grams daily.
The following foods are healthful and often rich in nutrients:
- Fresh fruits and vegetables
- Fish
- Legumes
- Nuts
- Seeds
- whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
- foods with added oils, butter, and sugar
- fatty red or processed meats
- baked goods
- bagels
- white bread
- Processed foods.
- Keep a food and weight diary.
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.
Reach out to us at Virtual hospital if you need a dietician or a customized meal plan.
- Engage in regular physical activity and exercise.
Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.
If the thought of a full workout seems intimidating to you, perhaps you’re new to exercise, you can begin by doing the following activities to increase your exercise levels:
- taking the stairs
- raking leaves
- walking a dog
- gardening
- dancing
- playing outdoor games
- Parking farther away from a building entrance.
We have a gym at Virtual hospital you could visit us sometime.
- Measure servings and control portions
Eating too much of any food, even low-calorie vegetables, can result in weight gain. The following size comparisons can be useful for monitoring food intake when dining out:
- three-fourths of a cup is a golf ball
- one-half of a cup is a tennis ball
- 1 cup is a baseball
- 1 ounce of nuts is a loose handful
- 1 teaspoon is 1 playing die
- 1 tablespoon is a thumb tip
- 3 ounce of meat is a deck of cards
- 1 slice is a DVD.
Easy breezy right?
For more specific and exact measurements please the Virtual hospital team would advise you to invest in a sensitive scale and some measuring cups.
- Seek social support.
Embracing the support of loved ones is an integral part of a successful weight loss journey. We at Virtual hospital would always be here, just in case you need a diet buddy or even a coach; just reach out to us.
Finally, weight loss is a gradual process, and you may feel discouraged if the pounds do not drop off at quite the rate that you had anticipated.
Most definitely some days will be harder than others when trying to lose weight or even maintain it.
The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
We sincerely hope you found these tips resourceful and we hope it sets you on a path to excel in your new healthy lifestyle.
VH CARES!
Healthy Weight Loss
After being married for over 15 years, my wedding dress still fits perfectly well. I’ve been able to achieve this in the most natural way possible. People find it hard to believe that there are natural ways they can lose weight and still remain healthy.
It is totally possible to lose and even maintain your weight without having to take pills or some of those other things some online vendors prescribe.
I believe most people want quick and fast method. But believe me, medically there are side effects.
Although different “fad” methods are available, a balanced lifestyle and nutritious diet are the key to healthy living, weight loss and better weight control.
To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent and beneficial lifestyle changes.
Over the years, we have developed meal plans that can both help individuals lose weight and maintain a healthy weight.
We at Virtual hospital would always be here, just in case you need a diet buddy or even a coach.
Finally, weight loss is a gradual process, and you may feel discouraged if the pounds do not drop off at quite the rate that you had anticipated. Most definitely some days will be harder than others when trying to lose weight or even maintain it. The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
Reach out to us at Virtual hospital if you need a dietician or a customized meal plan.