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10 Small Changes for Maintaining a Healthy Weight

 February 28, 2017
Scott in Health

When it comes to maintaining a healthy weight, it can be tough, but it only takes a few little changes in your diet and exercise regime to get the desired results. To help you out, we’ve brought together 10 of the best ways to maintain a healthy weight, no matter your age.

#1—Planning

We all get busy, and when business strikes we tend to head towards terrible eating habits. However, if you plan your meals, and snacks, you will be set up for success, no matter what is thrown your way. A random soccer practice will not stop you, and meal planning every week will allow you to change up meals depending on which activities are on the agenda. Plus, meal planning saves you money! Win win.

Write a shopping list

#2—Shop with a full belly

When food shopping, make sure to do it on a full stomach as this will limit your impulse to grab high-energy junk foods to curb your hunger. In addition, come prepared with a list, and stick to it!


#3—Evaluate your eating habits

Are you eating irregularly, or finishing your significant other’s meals? Track your eating habits over the week, pinpoint the errors and then make the necessary changes. You may save yourself some empty calories from this exercise!


#4—Eat regular meals

When you’re not eating regularly, you risk sending your metabolism into a tail spin. It’s important to keep your blood glucose levels even throughout the day, otherwise you will head for the high-calorie snacks. Eating like clockwork will prevent binge eating which does no one justice.

Healthy dinner

#5—Don’t eat after dinner

Make dinner your last meal or snack of the day. If you’re still hungry, try drinking water or a non-calorific drink to keep your stomach at bay—often when we feel hungry, we are in fact thirsty. This is the time of day where many people gain a lot of weight, because we are mainly sedentary or sleeping afterwards. Fasting a few hours before bedtime is essential to maintaining a healthy weight.


#6—Eat slowly

Take your time when eating and make sure to savor the taste of your food. It takes around 20 minutes for your stomach to tell your brain that it’s full, and eating slowly will help you to avoid the horrible side effects of overeating such as bloating and gas.


#7—Serve food on individual plates & leave extras on the stove

We’ve all been guilty of picking at the plate of nachos long after we should have finished, and this is the idea behind this small change. Take what you want, and pack the leftovers away. This avoids overeating, and helps to maintain portion control throughout your meals—plus, you’ve already sorted lunch for the following day!

Serve food on individual plates & leave extras on the stove

#8—Eat from a plate

It has been proven that eating while standing from a package will lead to overeating. Make sure to eat at the table, and from a plate—this way your brain will not forget that you’ve eaten, and you’ll be able to portion your food better.


#9—Snacks as mini meals

Snacks need to be as nutritious as meals, and with that in mind make sure that each snack has protein, complex carbohydrates, and healthy fats. Some good ideas include an apple with some turkey slices or hummus and crudités.


#10—Breakfast is king

We all know that breakfast is the most important meal of the day, but many of us still don’t eat it. Breakfast kick-starts your metabolism, and will give you the energy you need to get through the day. Those who don’t eat breakfast often require high-calorie snacks to get through the morning, so carve some time into your routine to make breakfast the star of the show!

Breakfast is king

With these 10 easy tips, you will be well on your way to maintaining that healthy weight you worked so hard to get to!