It takes much more discipline to maintain your weight than to lose a few pounds. Weight control is a lifetime effort of healthy diet and regular exercise. The following are four guidelines to help you with weight maintenance.
1. Figuring out Your Resting Metabolism
The first step in weight maintenance is to figure out your resting metabolism. This is measured by the amount of calories you can eat on a typical day. Your resting metabolism can be influenced by several factors including sex, age, muscle mass and daily activity. In general, men have a faster resting metabolism than women. People who are younger and in good physical shape also have a metabolic advantage. On average, 1,500 calories per day is a good intake limit for women, whereas men can eat up to 2,000 calories without weight gain. If you are an athlete, your metabolic rate is significantly higher than the general population. Conversely, if you live a more sedentary life, you may also have to eat a bit less to prevent weight gain.
2. Boost Your Metabolism through Diet and Nutrition
In addition to exercise, you can also increase your resting metabolism through food. A healthy diet with balanced nutrition can naturally heighten your body’s fat burning ability. Start your day with a nutrient packed breakfast. Skipping breakfast puts your body in a savings mode in which calories are stored as fat rather than burned. Eat lots of fruits and vegetables. They are excellent sources of metabolism boosting nutrition, such as B class vitamins, potassium and iron and contain only minimum calories. Fruits and veggies are also high in dietary fiber which makes them super filling.
3. Avoid Heavy Creams and Dressing
You can save lots of empty calories if you stay away from cream based dishes and desserts. Chowders, alfredo sauce, butter cream icing and custard fillings are full of saturated fat, sugar and salt and contain tremendous amount of calories. Full fat salad dressings are also dangerous for weight control. Make smart choices when you eat out. Opt for a salad with the dressing on the side and go for red instead of white sauce for your pastas. Use a chopsticks when you eat to drain off the excess sauce and scrape off the sugary icing on your cake. Take these extra precautions, and you can save more than 500 calories every time.
4. Avoid Breading and Frying
Bread crumbs and deep fry batter work like sponges when they come in contact with oil. This is why all fried foods are heavy in both fat and calories. The deep fry process also destroys most of the nutrients in your food. To avoid weight gain, you should stay away from fried foods as much as possible. Select streamed, grilled or sautéed dishes. If you do eat things like fried chicken, popcorn shrimp or calamari, peel off the breaded covering to save yourself from the overload of fat and calories.