Some people have no trouble with weight control, but for the more than 70% of Americans that are overweight, it can be a struggle. While it may not be easy, there are steps to take to move toward and achieve a healthy weight.
1. Avoid fad diets
Don’t follow fad diets.
Your body needs fat and good carbohydrates. These are often blamed as the culprit of weight gain, but cutting out one or the other completely isn’t ideal for optimum health. Your diet should be rich in fruits, vegetables, lean proteins, whole grains, low-fat dairy and healthy fats.
2. Count your calories
No matter what diet or eating plan you choose to follow, calories count. Whether the calories come from carbs, fats or any other source, a calorie is a calorie.
When you’re trying to lose weight, you need to burn more calories than you consume. Know how many calories you need and stay within those limits to shed pounds or maintain your current weight.
3. Don’t skip breakfast
It really is the most important meal of the day. Eating in the morning jumpstarts your metabolism and gives you the energy to begin your day on the right foot.
What you eat is important, too. Unfortunately, donuts and other delightful pastries may give you a big rush initially, but you’ll soon crash and feel sluggish and sleepy – plus, they won’t help you reach your weight and overall fitness goals.
Stick with lean proteins and whole grains for sustainable energy. Don’t forget to get some fruits and vegetables in for your morning meal, too.
4. Monitor yourself
Weigh yourself on a regular basis. That could be once a week or once a month, as long as you’re aware of where your weight is headed.
Many people find that keeping a food diary helps them stay on top of their eating and not over-indulge. Get a dedicated notebook to record what you eat, when and how much. You can record your physical activity here, too.
Don’t like writing things down? There are many apps that can help you monitor calories, exercise, drinking water and many other healthy habits.
5. Get moving
Physical activity plays a big role in your health.
Walking is a great way to get some exercise and you can adjust your speed and intensity to get the workout you want.
Planned exercise is great – and necessary – but you should also find other ways to add more movement into your day for successful weight control. For example, park at the back of parking lots, take the stairs instead of the elevator, take a longer route no matter what you’re doing.
Weight control is within reach
Losing pounds or maintaining a certain weight is hard, but living right is a must if you want to live a long, healthy and enjoyable life.
Eating a balanced diet, being aware of the calories you’re consuming, starting your day off with healthy nourishment, keeping an eye on your weight, and physical activity all work together to help you shed pounds and feel great.
Another piece of the weight control puzzle is having the right health care coverage. UROne Benefits™ can help you create a tailored plan to reach your goals. Contact us here or at 800-722-7331.
As always, please follow your doctor’s orders for the plan that works best for you and your specific needs.
This post was originally published in April 2019; updated May 2024.