What are the Tips for Maintaining a Healthy Weight?
Many factors such as genetic factors, age, gender, lifestyle, habits and sleep patterns can affect weight. Some of these factors can make it difficult for a person to lose or gain weight. However, adopting a healthy diet and exercising are the biggest steps that can be taken to maintain a healthy weight. Many factors such as a person’s diet and the type of food they consume closely affect health. At the same time, a healthy weight is different for each person.
Daily Diet
It is important to eat breakfast every day as it can help to maintain a healthier weight. It is also important to have a balanced lunch that will sustain you throughout the day. Consuming 1-2 servings of vegetables, especially at lunch, makes this meal healthier. At dinner, vegetables or salad should fill at least half of the plate.
Consumption of Quality Carbohydrates
Paying attention to the types and amounts of carbohydrates consumed can make it easier to maintain weight. Excess consumption of simple carbohydrates such as white bread, white pasta and fruit juices can interfere with weight maintenance. Instead of these white carbohydrate varieties, it is more beneficial to consume carbohydrate sources such as whole wheat products, oats and vegetables. Thanks to the fibers it contains, they increase the feeling of satiety and positively affect intestinal health. Fruit consumption is also something that some people avoid, but this is wrong. Fruits have many vitamins and fiber that are essential for the body to maintain its weight. They must be consumed in appropriate amounts throughout the day.
Protein Intake
Good sources of lean protein are white meat with the skin removed and eggs as a sample protein source. It is also important to eat plenty of fish, especially oily fish such as salmon and sardines, at least twice a week. Plant-based proteins are also available, including oilseeds such as nuts, soy and vegetables. However, when consuming these products, healthy cooking methods such as baking or boiling should be preferred, not oily options such as frying. Protein intake is particularly important for people who engage in high-intensity exercise and in some cases may require dietary support from telehealth services.
Consumption of Healthy Fats
Fats are not always bad foods. Monounsaturated and polyunsaturated fats are healthy fats and should be preferred to maintain a healthy weight. These oils are extracted from olives or plants and are liquid at room temperature. Consumption of solid fats such as butter, tail fat or margarine is not recommended. At the same time, foods containing these fats, such as cream, whole milk, ice cream and ready-to-eat bakery products, should also be reduced. However, it should not be misunderstood that milk and dairy products should not be consumed. Half-fat milk and dairy products are healthy foods that must be consumed.
Exercise
Exercise helps to reduce fat mass while preserving muscle. In this way, it helps to maintain weight. Decreased muscle mass is a condition that can occur as a result of weight loss. This is because most people achieve weight loss through severe restriction of food intake, resulting in the loss of muscle mass instead of fat mass. To prevent this, doing exercises such as weight lifting prevents the loss of muscle mass. Training with weights several times a week can prevent the loss of muscle mass. It can also support fat burning. However, some people need to consult their doctor before exercising.
Adequate Water Consumption
The effects of water consumption on weight loss depend on several factors. Especially water consumed before meals provides satiety and can help balance calorie intake. Adequate water consumption can also boost metabolism, both important factors in weight maintenance. Being active not only supports weight loss efforts, but also strengthens the heart and bones. Because water is also important for the proper functioning of the digestive system and the proper absorption of nutrients.
