Like many other things in life, controlling your weight is a matter of balancing a number of things. In this case, it essentially amounts to a balancing of energy intake and energy output. What counts as a “balance” is dependent on your unique needs. Balance will also depend on what kind of lifestyle you lead or would like to lead. However, there are general rules that can be applied to everyone that can help control weight. In this article I will explore a number of diet plans that use these general principles.
Simply put, this balance is between food consumption and exercise. Try to think of the food that you put into your body as a source of energy and the exercise that you engage in as the exertion of that energy. We measure the energy that food gives us in terms of calories. Of course, different kinds of food provide you with a wide variety of things other than energy but this simple analogy will help you see how this balancing process works.
Implicit in the idea of balancing your food intake with your energy exertion is the notion that if you consume more calories than you exert, then the extra calories will be stored in your body as fat. If this happens, then it is likely that you will be putting on weight instead of losing weight. Hence the importance of finding the right balance.
Here are the 10 methods to control your weight.
- Building Lean Muscle: Health professionals recommend that building more lean muscle because muscles have a higher metabolism than fat. This means that muscles will convert the food you eat into energy faster than fat will. Therefore, if you have more muscle, then the food you eat has a better chance of being converted into energy rather than being stored in your body as fat.
- Calorie chart: Counting calories has proved to be an effective method of controlling weight. Counting calories can seem like a big pain in the butt at first, but it can truly pay off. Many people record their calorie intake in some sort of journal or app. This allows you to see exactly how many calories you have consumed and therefore how much energy you need to exert in order to ensure that those calories don’t get stored as fat. Simply keeping track of your calorie intake can motivate you to engage in the necessary exercise needed to maintain or reduce your weight.
- Increase Physical Activity: Being more active is an obvious way of controlling your weight. The more physically active you are, the more calories you burn. This means that the more physically active you are, the less chance there is for the calories to be converted into fat and ultimately additional weight. This often means exchanging an hour or so of TV time to exercising or even just going for a walk. You’ll be surprised how such a small change can make such a big difference.
- Often Weigh Yourself: Frequently weighing yourself can encourage you to eat healthy and exercise. This simply shows you how much progress you are making which can act as a positive feedback system. By seeing the effects of the changes in your behaviours, you are more likely to continue engaging in those beneficial behaviours.
- Planning meals: Meal planning has proved to be an incredibly effective way of controlling your weight. Meal planning removes the question of what you will be eating and thereby removes any chance of a bad decision. This essentially guarantees that you will be eating healthily for a specific period of time.
- Don’t Skip Breakfast: Simply eating breakfast can help you control your weight. Breakfast is called the most important meal of the day for a reason. Eating breakfast can help you refrain from eating too much at later times during the day.
- Food Plate Size: A regular sized plate can also help you watch your weight. Generally, half of your plate should be filled with a variety of vegetables and the other half should be split equally with lean protein and whole grains. This simple guide is easy to understand and relatively easy to follow.
- Regular Workouts: For those that are already exercising regularly, it can be beneficial to boost your workout regimen. By doing this you ensure that your body is continuously pushing itself. This helps with building lean muscle as stated in number 1.
- Avoid Junk: Get rid of all of your junk food! Having junk food in your house is an unnecessary temptation, and the best solution is to get rid of it completely. This does not mean that you can’t have junk food once in a while, it just means that you will have an easier time adhering to your diet if there is no junk food in your house.
- Filling Foods: Avoid snacking by eating filling foods. Diets can quickly be ruined by hunger between meals. In order to avoid this it is recommended that you eat foods that will keep you full for a good amount of time. Foods that are high in fiber are able to provide this for you.
In fact, the best diets and weight loss courses incorporate all the above-mentioned points, and that’s what makes them highly effective. Here’s a piece of wisdom coming from a professional nutritionist, Grace Bane:
“If you see a product or diet that recommends you to neglect something that’s fundamental for weight loss, you can bet that either it has little effect on your weight – or even no effect at all. What you eat, how much and how often, exercise regime and compliance to health-care specialists’ recommendations – everything is important, and only a few weight-loss courses abide to this principle. The HCG diet is one of them (more information here), for example, and a couple of protein-based diets too. Most of other weight-loss courses are a sheer frustration, because they lack the fundamentals necessary.”
As you see, professionals confirm that this list of 10 methods will help you control your weight. They should give you a good idea of what you need to do in order to achieve your particular weight goal. Separating these methods into individual activities should make the commitment of a diet or workout regimen seem much less daunting. This list should provide you with enough information to start down the path of controlling your weight.