How to Eat Healthy & Exercise to Manage Weight

When it comes to the issue of weight, you may automatically think of weight loss. However, once you have achieved your ideal weight, keeping your body fit is just as important. Weight management requires permanent lifestyle changes. This includes a healthy approach to eating and a commitment to some form of daily exercise. While proper nutrition helps fuel your body and reduce calories, exercising wards off fat and helps your body increase muscle mass.

Instructions

Diet

• 1

  Include fruits and vegetables in your diet. The water and fiber content present in fruit and vegetables can make you feel more satisfied. Snack on fruits, vegetables and unsalted nuts rather than cookies or chips.

• 2

  Eat complex rather than simple carbohydrates. Eliminate the consumption of white bread and rice and instead eat whole grains such as whole wheat bread and brown rice. Whole grains provide long term energy as well as fiber that makes you feel full for longer periods.

• 3

  Eat foods rich in protein. Protein helps the body feel full longer than carbohydrates. Eat lean, high quality proteins such as lean chicken and turkey. Limit your consumption of red meats such as beef, as well as pork and processed meats. Grill or bake your meat instead of frying it. Avoid fatty meats and remove any visible fat and skin before eating. Incorporate beans and nuts into your diet for vegetarian sources of protein.

• 4

  Eat six small meals throughout the day rather than three large meals. Eating smaller meals can boost your metabolism and prevent you from snacking between meals. Include breakfast in your daily meal plan as eating breakfast boosts your metabolism and prevents you from overeating later in the day. Choose breakfast items that are low in sugar and high in protein and fiber.

• 5

  Prepare your own meals instead of eating out or resorting to fast food or prepackaged meals. Cooking your own meals allows you to control the portion size and ingredients. Avoid adding additional salt to your meals and limit the amount of sodium you consume.

• 6

  Reduce or eliminate the consumption of caloric drinks such as soda, alcohol and coffee. Drink water to ensure your body is adequately hydrated and avoid consuming extra calories.

Exercise

• 7

  Perform at least 20 minutes of aerobic exercise a minimum of three times a week. Aerobic exercises are those that use the large muscle groups of the body in continuous movement. Forms of aerobic exercise include dancing, brisk walking, swimming and biking.

• 8

  Include at least three resistance training sessions per week in your workout regimen. Resistance training boosts your metabolism and burns fat to give your body a lean, toned appearance. Perform exercises that work your arms, abs, legs and back. Perform three sets of 10 to 12 repetitions for each exercise.

• 9

  Increase the amount of physical activity in your daily life. This includes playing a sport, dancing, walking your pet and playing with your children. Elect to walk rather than drive short distances and use the stairs rather than the elevator or escalator.