Las Vegas Sun

March 29, 2024

Tips to maintain an appropriate weight and healthy body

food groups diagram

Exercise

Gaining, maintaining or losing weight is a matter of balancing energy in (calories consumed) and energy out (calories burned). More energy in than out will result in weight gain; more energy out than in will result in weight loss.

Eat in

Prepare your own meals so you can monitor exactly what goes into your food. Avoid packaged or processed foods and opt instead for fresh ingredients.

Be aware of portion control

The average blueberry muffin 20 years ago was 1.5 ounces and had 210 calories. A blueberry muffin today, on average, is 5 ounces and has 500 calories.

Make smart choices when eating out

Choose boiled, baked, roasted or grilled items over fried foods. Ask for a low-calorie dressing on the side. Drink water or unsweetened tea. Skip dessert or share a single portion with a friend.

Take your time eating, and eat with others

It typically takes a few minutes for people’s brains to tell their bodies they’ve eaten enough, so stop eating before you feel full. Eating with friends and family can make you eat slower and help you recognize signals from your body.

Drink lots of water

Water helps flush your body of waste and toxins. People also commonly mistake thirst for hunger. Staying well hydrated can help you eat less.

Avoid eating at night

Try to eat dinner early in the evening and fast for 14 to 16 hours until breakfast the next morning. Studies have shown that giving your digestive system a long break each day can help regulate weight.



Five food groups — fruits, vegetables, proteins, grains and dairy — form the building blocks for a healthy diet. Before you eat, think about what goes on your plate and how much of it you consume.

How many calories do you actually need?

Calorie requirements vary based on a person’s age, weight and level of physical activity, but there are basic guidelines that can help determine how many calories to consume. There also are established limits for how many of those calories should be empty calories, meaning they come from solid fats and added sugars. Here are general guidelines for how many calories a person with less than 30 minutes of moderate physical activity daily should consume each day. Physical activity increases calorie needs, so if you are more physically active, you’ll likely need more total calories and have a larger limit for empty calories.



According to the U.S. Department of Agriculture, a healthy diet is one that:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

• Includes lean meats, poultry, fish, beans, eggs and nuts

• Is low in saturated fats, trans fats, cholesterol, salt and added sugars



Myth: Eating carbs makes you fat

A poor diet and lack of exercise make people fat, not a bowl of pasta here and there. Sugary, refined, highly processed carbohydrates — think Pop-Tarts and Corn Nuts — can trigger cravings and promote obesity, but carbohydrates alone are not the culprit for weight gain. Many carbohydrates can be part of a healthy diet, including sweet potatoes, quinoa, walnuts, chickpeas and whole wheat pasta.

Myth: You should poop after every meal

How often you defecate is not as important as the consistency of your stool. If you stool appears healthy (like a sausage, smooth and soft, with or without cracks), don’t be overly concerned about how often you use the toilet. Most people poop one to three times a day. Constipation is defined as having fewer than three stools per week. To improve bowel health, eat foods high in fiber, stay hydrated and be active.

Sources: U.S. Department of Agriculture; National Heart, Lung and Blood Institute

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