When it comes to health, little matters more than weight. Maintaining a healthy weight can lower the risk of 13 different cancers – plus stroke, heart disease, diabetes, arthritis, and many other chronic conditions.
Eat healthy plant foods – and fewer animal products
You have heard this before – and for good reason. A largely plant-based diet filled with fruits, vegetables, beans, nuts, and whole grains is not only good for overall health, but also good for keeping weight in check. Among other things, it can help you feel full longer, and with fewer calories.
Choose smaller portions
Portion sizes have ballooned over the years – and our waist sizes along with them. A single fast food meal can have more than a days worth of calories, sodium, and unhealthy fats. But even at home, we are serving ourselves more food. Choosing smaller portions is a great way to keep calories and weight in check. Eating out less is best, and when you do eat out, pick an à la carte item rather than a full meal, or split a dish with a friend. At home, keep to recommended serving sizes and try smaller plates, which can make recommended portions feel bigger.
Avoid sugary drinks
Sugary drinks – such as sodas, energy drinks, juice drinks, and many coffee drinks – are a major source of extra calories and have been found to increase the risk of obesity, diabetes, and heart disease. Cutting back on sugary drinks is an easy way to shave calories from your day. And getting down to zero is best, even for 100% juice. Try no-calorie fizzy water and unsweetened coffee and tea instead.
Start the day with a healthy breakfast
A healthy breakfast can give you energy for a busy morning – and keep hunger pangs away until lunchtime. Include a couple different types of healthy foods, such as fruit, whole-grain bread and cereal, low-fat plain yogurt, or an egg or two. Avoid foods such as sugary cereals, doughnuts, bacon, white bread, and whole milk.
Keep a food diary
When it comes to keeping weight in check, calories matter. So, it can be helpful to set a daily calorie goal and use a food and drink diary to track your calories throughout the day. Apps and online tools can make this pretty simple. Some days you will be over your goal. Some days below. It is the overall trend, though, that is most important and lets you know if you should make any adjustments.
