Changing your eating habits is central to losing and maintaining your weight. To lose weight, you have to eat fewer calories and use more calories than you take in. This can be challenging for many people to do for an extended period of time. Emerging research shows that sticking with an eating plan may be more important to losing and maintaining weight than the type of eating plan you follow.
Follow a healthy eating plan
All your food and beverage choices count. Eating healthy is a journey shaped by many factors, including your age, weight, metabolism, and food preferences, access to food, culture, and traditions; whether you are a man or woman; and the personal decisions you make over time. A healthy eating plan includes
· A variety of vegetables, fruits, and whole grains, such as brown rice, oats, and whole-wheat bread
· Fat-free or low-fat dairy products such as milk, yogurt, and cheese and similar products such as soy beverages
· A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products
· Oils, such as olive rice bran oil, sunflower seeds oil, groundnut oils, mustard oil, sesame oil, palm oils, soybean oils, and canola oils and those found in nuts, olives, and avocados. All these oils are in their best state when they are unrefined.
Get regular physical activity
At least 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking. A moderate-intensity aerobic activity makes your heart beat faster and makes you breathe harder but does not overwork or overheat you. This type of physical activity is safe for most people.
People with physical disabilities also can do certain activities, such as wheelchair aerobics or basketball. Talk with your doctor about the types of physical activity that might work well with your abilities.
If you have a health condition such as heart disease, high blood pressure, or diabetes, talk with your doctor before you start regular physical activity. Your doctor can review with you the types and amounts of physical activity that might suit your lifestyle, interests, and skills.
Quick tips on how you can increase your physical activity and be more active:
1. Walk and talk when on call.
2. While watching TV or Movie at home make habit of doing stretching exercises during adv/commercials.
3. After having meals- stroll around for 7-8 mins instead of going on bed/couch.
4. While working on laptop/PC during download wait or loading page- stretch your body and adjust your posture.
5. Keep a bottle of water with you and take small sips regularly to prevent feeling lethargic or sleepy.
6. Take stairs instead of lift/escalators.
7. Play any outdoor sport.