Diet Healers

Weight Management

Yes, if you want to lose extra kilos then practice a combination of diet and high resistance training program. This way, you’ll shed the extra kilos while retaining the muscle mass.

Diet foods actually contain high quantities of ‘bad’ ingredients, increasing your intake of salt or sugar which have adverse effects, opposite to what the lable says.
Moreover, a person tends to eat more in the name of diet foods. And ultimately restricting the portion size and improving the quality of nutrients is what will help you lose weight.

You’re right! Trying to be perfect is too hard. Sometimes it creates stress- which can inhibit weight loss. Instead of trying to follow your diet rules perfectly, you should learn about food exchange so that you can choose your food options smartly within your boundaries. This will make it easier to follow a plan without making it monotonous.

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Weight Management

Why is weight control important?

If you are struggling with your weight, you are not alone. In present time more adults and even children are overweight or have obesity.

Reaching and staying at a healthy weight can be challenging. But having a healthy lifestyle, including healthy eating patterns and regular physical activity, can help you lose weight. It can also lower your chance of developing weight-related health conditions like type 2 diabetes, heart disease, kidney disease, and certain cancers.

Factors affect weight and health

You gain weight when you take in more calories (through food and drinks) than you use up from physical activity and daily living. But other factors that also affect weight gain, such as:

• The world around you. Your home, community, and workplace may affect how you make daily lifestyle choices. For example: It is often easier to find food and beverages high in calories, sugar, and fat. For instance, vending machines, cafeterias, and special events may not offer healthy, lower calorie options.

• Less healthy foods may be cheaper and easily available than healthier foods.

• Many people are getting less physical activity because they are spending more time using smartphones and other devices.

Overweight and obesity tend to run in families. It shows that genes may play a role in weight gain. Families may also share eating and lifestyle habits. 

For example, some families may often have foods and drinks that are high in calories, sugar, and fat. And some families may tend to be less active and spend more time doing things like sitting and watching TV or using computers.

• Sleep deprivation -People who don’t get enough sleep may eat more calories and snack more.

• Emotions. Some people eat when they feel bored, sad, or stressed, even if they are not hungry.

• Taking certain medicines, such as steroids and certain antidepressants, can lead to weight gain. Some chronic health problems can also cause you to gain weight like Cushing’s syndrome and polycystic ovary syndrome (PCOS), Hashimoto. 

How can I get to and stay at a healthy weight?

Getting to and staying at a healthy weight involves finding a balance of food and activity. To lose weight, you need to take in fewer calories than you use up. Some ways to do this are:

• Eating and drinking less of the foods and beverages that have lots of calories, salt, sugar, and fat.

• Limiting alcohol.

• Finding healthier ways to cook, such as using healthier oils to cook with and baking or grilling instead of frying foods.

• Getting more physical activity. The general recommendation is for adults to get 150 minutes of physical activity each week, including: 

  • Aerobic activity to speed up your heart rate and breathing.
  •  Muscle-strengthening activity, which is also called strength training. 
  • Brisk walk. Cycling, swimming etc.

You may decide to do these lifestyle changes on your own, or you may decide to try a weight-loss program. Before you start, it’s important to check with your health care provider first. Your provider can tell you what a healthy weight is for you, help you set goals, and give you tips on how to lose weight.

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