The need to watch your weight and that of your family members is a fundamental health issue. Being overweight or obese is a public health problem that affects millions of people worldwide, even children.
These disorders are the main risk factors for cardiovascular disease, diabetes, and other metabolic problems that can reduce your quality of life if not controlled in time.
That’s why you need to understand the importance of leading a healthy lifestyle – not just through major improvements in what you eat, but by also incorporating good habits such as exercise and plenty of rest.
Are you looking for ways to improve your weight and that of your family?
There’s a lot that you can do. Today we want to share some basic tips you can follow with your family members from now on.
The best ways to take care of your weight and your family
Losing weight can be a slow process, especially when your metabolism starts to slow down. It can vary from person to person because not all bodies work the same way or process food the same.
It’s important to understand that it’s not enough just to eat well. Although diet does play a major role, there are other factors that matter as much or more. It’s also essential that your habits be permanent and not just last a few days.
While there are dozens of diets that promise you’ll lose weight in a short time, the most healthy and effective way to achieve a stable weight is through a balanced diet.
Are you ready to try it?
1-Change the concept of a dietIf you want to watch your weight and that of your family members, you have to change how you think about a diet. This first step helps everyone that a healthy diet shouldn’t be synonymous with hunger or strict restrictions.
Your diet shouldn’t be the type that only lasts a few weeks. To take care of your health, achieve a healthy weight, and succeed, this should be a permanent change in your eating habits.
2-Eat a full and balanced breakfast
This is a big deal!
Not eating breakfast is one of the worst mistakes you can make when it comes to watching your weight. Although lots of people think that skipping a meal is “saving calories,” it can actually have a negative effect on your metabolism.
People who don’t eat breakfast on a regular basis often find themselves hungrier throughout the day. Your body is also forced to spend its energy reserves, affecting your muscle mass. Having a complete and balanced breakfast keeps this from occurring.
- Remember that you should incorporate healthy fats, protein, and carbohydrates in your breakfast. Your total calorie consumption should be about 25% of your daily needs.
3-Watch your portionsKeeping your portions healthy is another way to avoid becoming overweight. While healthy foods can provide you with lots of nutrients, you shouldn’t exceed the daily recommended amounts.
Instead of having three heavy meals a day, it’s better to divide your portions into five or six small meals. Your plate should also be made up of ½ vegetables or salads with the other half reserved for grains and lean meats.
4-Avoid junk food
There should never be trips to fast food restaurants in your family meal plans.
This is one of the main culprits for uncontrolled weight problems that both adults and children suffer from. It’s also related to the risk of type 2 diabetes and heart disease.
Keep in mind that you should include sources of healthy fats, protein and carbohydrates. In addition, your total calories correspond to 25% of the body’s needs.
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These types of food include:
- Hot dogs and hamburgers
- Pizza and lasagna
- Burritos and tacos
- French fries
- Sweets, breads, and commercial pastries
5-Plan balanced menusLow-calorie diet plans are no longer recommended for weight loss. While they’re still valid and can work, their adverse side effects have caused them to lose favor. If your goal is to take care of your weight and that of your family members, it’s best to look for healthy and balanced menus.
This could include foods such as:
- Lean meat and fish
- Whole grains and legumes
- Nuts and seeds
- Fruits and vegetables
- Low-fat dairy products
6-Get into an exercise routine
Along with having a good diet, getting exercise is one of the best habits you can change to lose weight. Daily exercise stimulates your metabolism and increases your body’s ability to “burn fat” more easily.
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If you don’t have time to get to the gym, try some simple routines around the house. And if you want to motivate the entire family, try suggesting some group fitness activities:
- Zumba classes
- Bicycle rides
- Swimming classes
- Workouts in the park or garden
Rest, just like diet and exercise, is a habit you should always remember when it comes to watching your weight. Not getting enough sleep alters your metabolism and tends to cause people to gain weight.
When your sleep is interrupted or too short, food cravings and stress can increase. Your body is also unable to fulfill many of the processes that help you avoid weight gain while you rest.
Make sure you get at least eight hours of sleep every day.
If you have small children, remember that they need 10 to 12 hours.
In conclusion, if you’re trying to maintain a healthy weight for you and your family members, you have to completely change your lifestyle habits. Encourage these good practices around the household and make sure everyone has a healthy diet.