Table of contents:
- How to maintain weight if I like burial?
- 1. Make a plan
- 2. Move
- 3. Keep eating
- 4. Change the menu with the same portion
- 5. Don't skip breakfast
- 6. Don't hold back on eating your favorite food
- 7. Eat completely consciously
Are you a person who gains weight easily? Are you a person who likes to eat or like snacking? When you easily feel hungry or you really like to eat, there is a concern that you will gain weight. You are also wondering, are there any tips to keep your weight from gaining even though you like to eat? It feels like it's impossible, right? However, all things can be tricked, you don't need to worry.
How to maintain weight if I like burial?
Have you ever failed trying diets? Sometimes an unrealistic diet plan makes you hungrier and ends up overeating. You can still eat often and have a stable weight. There are several ways you can do to maintain weight, such as:
1. Make a plan
Make short-term and long-term plans for healthy foods, snacks, exercise routines, motivation, and other ideas. You can also create a strategy to maintain weight, for example by combining favorite foods and healthy foods. You can use the smartphone application to continuously monitor the development of body weight and calories that enter your body.
2. Move
When you eat various kinds of food without you knowing it, the calories that enter the body also increase. Get your body used to keep moving. Ample physical activity can help manage your weight. According to Mayo Clinic nutritionist Katherine Zeratsky, reducing calories is actually more effective than exercise in the process of weight loss. Even so, walking for 30 minutes every day can lose 0.15 kg each week. If you like sports, you can even lose weight faster, not only keeping in shape.
When you want to lose weight, diet is a major factor in its success. But when you want to manage your weight, then exercise is an important factor, according to Dr. Jacinda Nicklas, a doctor and researcher at the University of Colorado Denver School of Medicine, quoted by Livescience.dom. Why is exercise so influential in maintaining body weight? The reason is so that our bodies avoid a slowed metabolism, so you also avoid gaining weight.
3. Keep eating
Trying to manage the calories that enter your body doesn't mean you don't eat something or feel hungry. If you really like to eat, just eat, but choose foods that are healthy and low in calories. If you are easily tempted by pies, cakes, potato chips, and other fatty foods, you can choose foods that are almost the same but healthier. For example, you could replace ice cream sticks with frozen bananas, or vegetable chips instead of packaged potato chips.
4. Change the menu with the same portion
You can still have a full plate portion, if you change several types of food. For example, you could try 50% fruit and vegetable plate, 25% whole grains or whole grains (such as brown rice), and 25% protein. Protein can keep your body full longer.
5. Don't skip breakfast
Research cited by Livescience.com shows that people who skip breakfast tend to gain weight compared to those who don't. According to the National Institutes of Health, this happens because people tend to feel hungry during the day. When you are hungry, the hormone leptin is released, so you eat anything out of control, plus you will snack out of control too.
6. Don't hold back on eating your favorite food
Even if you are adjusting your diet, you can still eat your favorite foods. When you want to eat it, you can eat it, but balance it with fruit, vegetables, whole grains, low-fat milk, and plain water. According to Mary Ellen DiPaola, a registered dietitian at the University of California, San Francisco Medical Center who is quoted by Livescience.com, balancing your intake with healthy foods can make you feel full and reduce hunger even though your calorie intake is low.
7. Eat completely consciously
You may be snacking while watching television. It feels good to eat while watching television, but it will make you eat again and again. When you eat foods that are high in calories, try to eat them with full awareness, feel every bite, be aware when you are swallowing the food, and enjoy every taste the food produces.
