Healthy weight

Preventing weight gain

Lovely greetings from us!!!

Remember handsome boy and beautiful sister, preventing weight gain while you still in healthy weight is very important. So now you need to start planning to stay at healthy weight. Healthy weight is where your BMI is still in normal range. Otherwise if you are overweight but still not planning to lose weight, therefore preventing further weight gain should be your goal. You need to bare in your mind, the goal is healthy weight.

How old is you now??? 20, 30, 40???  Whatever it is, as we age, our body composition gradually shift, the proportion of muscle decrease and the proportion of fat increases. With this shift, our body metabolism slows down and making it easier to gain weight. Muscle decrease also when people become less physically active, increasing the risk of weight gain.

But, forget all about the chances and risk of weight gain. Now we focus on preventing the weight gain. The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. Why good eating habits??? Because habits will change overall of your diet. Without good habits, soon healthy diet fail, especially when you not ready to change your habits or you don’t want to change. Yeah!! Changing habit is very difficult, but you the only one whose make the decision. Please put this in mind, or mind about it, haha just the same, by avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, T2DM, high blood pressure, osteoarthritis, and some forms of cancer.

The right eating plan

What is right eating plan??? You can follow the food pyramid or Malaysian healthy plate. A lot of eating plan, that is some of them. We have the DASH diet even though its design for hypertension, but benefits to normal people, we also can follow Mediteranean diet. The goal is to make a habit out of choosing foods that are nutritious and healthful. Most of eating plan, guide you to choose healthy foods, that provide all the essential nutrients needed to the body.

To prevent weight gain, then you’ll want to choose foods that supply you with the calories to maintain your weight. Every people’s calories vary accordingly, its depends on your weight, height, age, sex, and activity level. There will be calculation involve.

Get Moving!

Before we getting too old to be physically active, better to start now. In healthy eating plan, an active lifestyle will help you to maintain your weight. This will help you to burn excess calorie, this makes it more likely you’ll maintain your weight. Physical activity is integral part of weight management, it’s also vital part of health in general. It keeps your body fit, and more confident. Beside physical activity also help in reducing the stress. Regular physical activity can reduce our risk for many chronic disease and it can help keep your boy healthy and strong.

Self-monitoring

How frequent did you weight yourself?? Every day, every month, year?? As you want to maintain weight or prevent weight gain, you may also find it helpful to weight yourself on a regular basis. 1-2 times in a month. If you someone whose gain weight fast, check it once in weeks. With these strategies, you make it more likely that you’ll catch small weight gains more quickly. If weight is detected check this!!

·         Has my activity level changed?? Or drop??

·         Am I eating more than usual? Then you can keep food diary for a few days.

If you find yourself, where the problem, either you’ve decrease your activity level or made some poor food choices, make a commitment to yourself to back on track. Planning your reasonable goals which may help you get more physical activity and make better food choices.

The end….LOL