Staying slim the healthy way doesn’t mean giving up the things you love. It is quite easy with the following measures!
The World Health Organization reports that overweight and obesity are major risk factors for many chronic diseases, including diabetes, cardiovascular diseases and cancer. “Once considered a problem only in high income countries, overweight and obesity are now dramatically on the rise in low- and middle-income countries, particularly in urban settings,” the report reads.
You’ve shed off the extra weight, but how do you ensure you stay slim? There are measures you can adopt that are easy and will help you maintain a healthy weight.
Get Quality Sleep:
You’ll sleep when you’re dead? Think again. We live in a world where to succeed, sacrificing sleep seems to be a smart way to go. But that’s not true. Sacrificing sleep is sacrificing productivity and your health. In fact, when Dr. Christian Benedict from Uppsala University, Sweden, and a group of other researchers carried out various studies to determine how sleep loss may affect energy metabolism, they found that sleep loss does increase the risk of obesity through a combination of effects on energy metabolism. Past studies theorise that sleep loss causes changes in appetite, metabolism, motivation and physical activity. Dr. Benedict and his colleagues found that metabolically healthy, sleep-deprived human subjects prefer larger food portions, seek more calories, exhibit signs of increased food-related impulsivity, experience more pleasure from food, and expend less energy.
Eat Plenty of Fruits and Vegetables:
When it comes to staying slim the healthy way, fruits and vegetables are your friends. According to research presented at the European Congress on Obesity in Portugal in May this year, pro-vegetarian diets (with a higher consumption of plant-based foods compared to animal-based foods) can provide substantial protection against obesity. If you don’t like vegetables, make them tastier by using herbs and spices. They enhance flavor and promote good health because of their disease-fighting components.
Time Your Meals Well:
You leave home in a rush opting for coffee alone for breakfast and later in the evening you eat for ten probably propped in front of the TV and immediately go to bed? You’re not just increasing your risk for gaining weight, but also that of raising your insulin, fasting glucose, cholesterol, and triglyceride levels. That is what researchers at the Perelman School of Medicine at the University of Pennsylvania found out after examining nine healthy weight adults. “We have an extensive knowledge of how overeating affects health and body weight, but now we have a better understanding of how our body processes foods at different times of day over a long period of time,” says study author Kelly Allison, PhD, an associate professor of psychology in Psychiatry and director of the Center for Weight and Eating Disorders. Eating on-the-go is also a no-no. This increases your chances of eating more food later in the day. A 2015 study by the University of Surrey found that eating while walking around triggered more overeating compared to eating during other forms of distraction.