Avoid over eating. Eat only when hungry
and just until you're full.
• Moderation! Eat a variety of foods that
you enjoy, but watch serving sizes.
• Eat slowly and chew your food well.
This allows you to realize you are full before you overeat.
• Don't automatically have second
helpings, unless it's a low-calorie vegetable or fruit.
• Decrease your fat and sugar intake and
your caloric intake will likely decrease.
• Eat in a relaxed environment. It takes
about 20 minutes after you begin eating for your mind to realize that you are
full.
Exercise helps to control your weight by
using excess calories that otherwise would be stored as fat. Your body weight
is regulated by the number of calories you eat and use each day. Everything you
eat contains calories, and everything you do uses calories, including sleeping,
breathing, and digesting food.
Regular exercise is an important part of
effective weight loss and weight maintenance. It also can help prevent several
diseases and improve your overall health.
Studies show that even the most inactive
people can gain significant health benefits if they accumulate 30 minutes or
more of physical activity per day. Research consistently shows that regular
physical activity, combined with healthy eating habits, is the most efficient
and healthful way to control your weight. Whether you are trying to lose weight
or maintain it, you should understand the important role of physical activity
and include it in your lifestyle.