How to control weight ?

How to control weight?

There are a few suggestions to control the weight. These will be discussed one by one.

Eating habits influence weight control:

1. The most important is to eat carefully and always try not to over-eating.
2. Over-eating will lead to indigestion, burbs and etc.
3. The best option is if you are in someone’s feast, try to avoid refill. Once put whatever you want on the plate, keep in mind your capacity.
4. The other best option is always to eat 75% of your hunger. Never try to fill yourself.
5. Keep in mind the following important facts:
   1. Try to avoid fatty food.
      1. Fat in the belly is more dangerous for heart diseases.

Belly fat is dangerous.

1. 2. Eat three sensible meals with possible vegetables and enough fruits.
   3. Eat a reasonable portion size of the food.
   4. Take the limited size of fats and high-fat contents foods.
   5. Avoid sugars.
   6. Avoid soft drinks and alcohol.

How to control weight: Diet control, plate method

Eating habits and personal attitude:

1. Eating habits are a behavior where we live in a society.
2. It is controlled by the people with whom we live or socialize. Such an atmosphere leads to overeating.
3. It has bad effects on your health when:
   1. Eating fast.
   2. Large mouthful intake.
   3. Eating when you are tense.
   4. Bad eating habits.
      1. Eating while watching TV.
      2. Eating while standing in the kitchen.
      3. Eating while reading the book.
   5. Finishing large size portions of food when you are not hungry.
4. Good eating habits are:
   1. Always eat at the table.
   2. Relax and enjoy the food.
   3. Eat and try to chew the food slowly.
   4. Slow chewing will give you fullness.
   5. Cut food into smaller pieces.
5. Strategies for buying the foods:
   1. Don’t buy high-calorie food.
   2. Always read the nutritional facts on the label.
   3. Avoid shopping with children.
   4. Buy the smaller size packet of the food.
   5. Try not to buy soft drinks.
6. Self-determination regarding food:
   1. Promise yourself that when your body urges for food, please divert your attention to other activities like walking, or calling your friends.
   2. Never eat out of boredom; start any hobby or activity which relieves your boredom.

Exercise role in How to control weight:

1. Exercise has a very important role in the control of body weight.
2. Exercising early in the morning is a good start to the day.
3. The benefits of the exercise are:
   1. It improves general health.
   2. It improves your mood. It keeps you in a eutrophic and good mood compared to people not exercising.
   3. It improves your confidence.
   4. It gives you a sense of accomplishment and a sense of control.
   5. People who exercise regularly will either lose weight or at least will not increase weight, compared to the person not doing exercise.
   6. Exercise increases the metabolic rate.
4. Exercise may include:
   1. You can start the exercise daily from 10 minutes and go to 30 minutes.
      1. Ultimately exercise may be from 30 minutes to 60 minutes per day.
   2. It shapes the body.
   3. Muscle stretching.
   4. Muscle strengthening.
   5. Walking may be slow or brisk, but both benefit the heart.
5. Recommendation for the exercise:
   1. Aerobic fitness is needed for 3 to 4 sessions per week.
   2. For losing/controlling weight, daily exercise is needed.
   3. Kids need at least 60 minutes per day of exercise/ or physical activity of any kind.

Keeping food chart:

1. It is a better habit to keep your daily food chart.
2. At the end of the day, you can calculate your calorie intake.
3. You can discuss it with a dietician or doctor.

Height and body weight:

It is a healthy weight for men and women over the age of 18 years.