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Apr 27, 2021 · 8. Go to bed earlier and keep stress low. "Look beyond what you are eating and assess your sleep and stress levels. Excess stress and poor sleep can increase cortisol levels and affect hunger hormones which can contribute to weight gain. Additionally, our bodies can confuse signals for hunger, thirst and fatigue.
- Don’t Skimp on Protein. “Protein is vitally important to keep your muscles happy and healthy, which is important because muscle is one of the main drivers of calorie expenditure,” says Nick Peters, a certified personal trainer with QuickHIT Fitness Labs.
- Keep Sipping. Many people find it daunting to realize just how much their bodies need to stay hydrated and healthy. “One way to make sure you’re consuming enough water every day is to get a water bottle with clear volume measurements on it,” says Peters.
- Make Activity a Consistent Priority. This past year many of us learned that regular physical activity is crucial for our bodies to stay in shape. “Make sure you find something that works for you, and stick with it for the long haul,” says Peters.
- Add Resistance to Your Workout. Strength training is one of the most effective ways for people of any age to stay in shape. “It’ll help you build lean muscle, increase bone density and burn fat even when you’re not working out,” says Peters.
- Get off the bus one stop earlier and walk the rest of the way. You may end up walking ten to 15 minutes more and this could help you burn up to 60 calories.
- Skip the chips that come as a side. Small portions of oven chips served alongside main meals contain hundreds of calories . Saying no to these – or opting for a salad or vegetables as a side instead – could help you reduce your daily calorie intake by up to 200 calories.
- Switch from a regular to a diet drink. Although it might not taste the same, making this switch could reduce your calorie intake by 145 calories. However, recent research suggests that switching to diet drinks may not be great for weight management – so choosing to drink water instead of your regular fizzy drink might be best.
- Have an Americano instead of a latte. The milk in a regular latte can contain up to 186 calories, so switching to an Americano could prevent weight gain.
The Bottom Line: Healthy Diet Can Prevent Weight Gain and Chronic Disease. Weight gain in adulthood is often gradual, about a pound a year -too slow of a gain for most people to notice, but one that can add up, over time, to a weighty personal and public health problem. There’s increasing evidence that the same healthful food choices and diet ...
- Beyond Willpower: Diet Quality and Quantity MatterIt’s no secret that the amount of calories people eat and drink has a direct impact on their weight: Consume the same number of calories that the b...
- Macronutrients and Weight: Do carbs, Protein, Or Fat Matter?When people eat controlled diets in laboratory studies, the percentage of calories from fat, protein, and carbohydrate do not seem to matter for we...
- Specific Foods That Make It Easier Or Harder to Control WeightThere’s growing evidence that specific food choices may help with weight control. The good news is that many of the foods that are beneficial for w...
- Diet Patterns, Portion Size, and WeightPeople don’t eat nutrients or foods in isolation. They eat meals that fall into an overall eating pattern, and researchers have begun exploring whe...
Feb 28, 2022 · A major reason for age-related muscle loss has to do with our diminished ability to process protein. To prevent muscle loss and the resulting weight gain and health woes: Eat at least 25 grams of protein (for women) or 30 grams of protein (for men) at every meal, especially breakfast, and at least one daily snack of at least 7 grams of protein.
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Eating healthy foods and being physically active most days of the week can help you not gain weight. The following tips can help you keep the pounds off: Count calories. Eating and drinking fewer calories helps you prevent weight gain. Keep fruits, vegetables and whole grains in your refrigerator and pantry.
Apr 5, 2019 · Here are 20 tips to help you avoid weight gain during the holiday season. 1. Be active with family and friends. Sedentary activities, such as sitting on the couch watching TV, are common holiday ...
