How To Avoid Being Over-weight | Healios

How to avoid being over-weight

With so much being written and said about Obesity in the media and news these days, it is easy for people to feel overwhelmed about it. People resort to a number of desperate and unhealthy measures for weight loss and in their quest to stay fit, they tend to overlook the effects it might have on their health and ruin it further. This article aims to make people understand how to stay fit and remain healthy by understanding the do’s and don’ts.

Eat Well

Calories matter for weight—and some foods make it easier for us to keep our calories in check. Healthy eating is a key to good health as well as maintaining a healthy weight. It’s not only what and how much we eat but also, it seems, how we eat that’s important.

What to Eat

Choose minimally processed, whole foods:

  • Whole grains (whole wheat, steel cut oats, brown rice, quinoa)
  • Vegetables (a colorful variety—not potatoes)
  • Whole fruits (not fruit juices)
  • Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
  • Plant oils (olive and other vegetable oils)
  • Drink water or other beverages that are naturally calorie-free.

Limit these foods and drinks:

  • Sugar-sweetened beverages (soda, fruit drinks, sports drinks)
  • Fruit juice (no more than a small amount per day)
  • Refined grains(white bread, white rice, white pasta) and sweets
  • Potatoes (baked or fried)
  • Red meat (beef, pork, lamb) and processed meats (salami, ham, bacon, sausage)
  • Other highly processed foods, such as fast food

How to Avoid Overeating

  • Eat breakfast. While it seems like skipping a meal is an easy way to cut calories, skipping breakfast usually backfires when hunger comes raging back mid-day, often leading to overeating.
  • Choose small portions and eat slowly. Slowing down at meals and choosing smaller portions can help avoid overeating by giving the brain time to tell the stomach when it’s had enough food. Limiting distractions—turning off the television, computer, or smartphone—can also help us focus on the food.
  • Eat at home. Fast food, restaurant meals, and other foods prepared away from home tend to have larger portions and be less nutritious than the foods we cook for ourselves.
  • Eat mindfully. Taking time to think about why you’re actually eating is an easy way to avoid needless calories. Hungry? Make the healthiest food and drink choices possible. Not really hungry? Choose something else to do or have a piece of fruit instead of a full meal. When you do eat, focus all of your senses on the food, so that you can truly enjoy what you are eating.

Stay Active

Besides eating a healthy diet, nothing is more important to keeping weight in check and staying healthy than regular activity. If there ever were a magic bullet for good health, physical activity would be it.

How much activity is recommended depends on whether you’re a child or an adult and what your goals are: good health or weight control. There are a lot of ways to get moving. Choose activities you enjoy.

In addition to staying active, it’s important for all age groups to minimize “sit time” (sedentary time), especially time spent watching television.


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