Healthy Weight Week

Keeping a healthy weight can be tricky, especially during the holidays. However, making the extra effort is worth it for your long term health. There are several key aspects of health to keep in mind that can help keep those extra pounds in check.

Nutrition What you eat and how much of it are the first things to be aware of when it comes to keeping a healthy weight. Try keeping a detailed diary of  What you are eating?  When you are eating it?  How much you are eating?  This will give you an insight as to why you may be struggling with your weight and help you be more aware of what you are consuming.

Good Eats Try to eat a diet that consists mostly of  Vegetables  Fruits  Whole grains  Lean protein, beans, nuts, and fish  Low fat dairy You should be eating mainly unprocessed foods. Packaged foods contain a wide variety of ingredients that we don’t need and can lead to weight gain.

Moderation! Moderation! Moderation! You don’t need to give up your favorite foods. In fact, if you completely avoid an item that you crave, you are more likely to binge and overeat compared to having a little bit sparingly. Try substituting healthy options in a typically unhealthy recipe. For example, use applesauce instead of vegetable oil or use plain Greek yogurt instead of sour cream. These easy substitutions can save you a lot of unnecessary calories.

De-stress Your Life Did you know that having a constant high level of stress in your life is actually causing you to gain weight? When you’re stressed out, your body produces cortisol. This hormone can raise your blood pressure, cause blood sugar imbalances, and increase abdominal fat. Learn ways to help decrease stress in your life. Yoga, massage, and exercise are all excellent ways to help relieve stress.

Get Your ZZZ’s! It’s very important for your body to be able to get the rest it needs. Crucial bodily functions are inhibited if you don’t get 6 to 8 hours of sleep. You can become forgetful and moody, lose the ability to multitask, and lack motivation.

Don’t Forget to Exercise After eating healthy, exercise is one of the most important things you can do to help keep those unwanted pounds away. ACSM suggests that most people get at least 150 minutes of exercise a week. That breaks down to 30 minutes 5 days a week. Don’t have the time? Break up your exercise into three 10 minute segments throughout the day!

Benefits of Exercise Research shows again and again how beneficial exercise is for us. Here is a list:  Helps control weight gain  Lowers blood pressure  Relieves stress  Improves mood  Boosts energy  And MORE! Exercise is the magical pill that we all wish we could take!

CDC.GOV MAYOCLINIC.COM APA.ORG Resources