How to Maintain a Healthy Weight

Maintaining a healthy weight lowers the risk of heart disease, stroke, diabetes, and high blood pressure (hypertension). It can also lower the risk of many different cancers, including colorectal, post-menopausal breast, uterine, esophageal, kidney and pancreatic cancers. Moreover, obese individuals are at increased risk for developing severe COVID-19.

Here are some tips to help you maintain a healthy weight:

Exercise often. Studies show that people who have high levels of physical activity are more likely to maintain their weight than those who are not as active. Aim for at least 30 minutes of moderate exercise on most days of the week.

Eat a healthy breakfast daily. Healthy breakfast options include eggs, milk, yogurt, coffee, green tea, oatmeal, and fruits.

Drink lots of water. Drinking plenty of water fills up your stomach and can help temper your appetite, which helps in keeping off excess pounds.

Choose whole foods. Avoid processed foods and choose whole, unprocessed, low-fat foods such as fruits, vegetables, fish, chicken, whole-grain bread and cereals, and nuts.

Eat smart. Watch your portion sizes and don’t overeat. A good practice is to use smaller plates and bowls. Eat slowly, chew your food thoroughly. Check nutrition facts on food labels.

Plan your meals. Doing so will help you make healthier food choices. Make a healthy grocery list before going to the supermarket.

Drink tea. Teas contain catechins that may boost metabolism and help your body break down fat more quickly. Plus, the caffeine in tea triggers increased energy use and causes your body to burn more calories.

Consider taking weight loss supplements. There are some supplements that may help promote weight loss. These include chitosan, chromium picolinate, conjugated linoleic acid (CLA), and green tea extract, among others. Talk to your doctor before taking any supplements.

Cut down on screen time. Reduce time spent watching TV or using your computer or phone. Go out of your way to move and burn calories – walk around while on the phone, hit the treadmill or exercise bike while watching TV.

Get adequate sleep. Aim for 7 to 9 hours of good sleep every night. Research suggests that sleep deprivation can contribute to weight gain.

Consult your doctor for more information on optimal weight management.

Shop at Watsons for prescription medications and other essential healthcare needs.

References:

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/#:~:text=Maintain%2C%20Don't%20Gain,risk%20of%20many%20different%20cancers. Accessed 29 March 2021
https://www.mdanderson.org/publications/focused-on-health/how-does-obesity-cause-cancer.h27Z1591413.html#:~:text=Research%20shows%20that%20excess%20body,being%20obese%20increases%20that%20risk. Accessed 29 March 2021
https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html. Accessed 29 March 2021
https://my.clevelandclinic.org/health/treatments/17633-weight-management-tips. Accessed 29 March 2021
https://www.healthline.com/nutrition/12-best-foods-to-eat-in-morning#TOC_TITLE_HDR_11. Accessed 29 March 2021