DIET AND WEIGHT CONTROL | Use of exercise during a weight loss program.

DIET AND WEIGHT CONTROL | Use of exercise during a weight loss program.

DIET AND WEIGHT CONTROL | Use of exercise during a weight loss program.

DIET AND WEIGHT CONTROL: The term normal weight is described as average, desired, or standard. Normal weight is that which is appropriate for the maintenance of good health for a particular individual at a particular time.

The following is a simple method of determining one’s ideal body weight. It is known as the “rule of thumb” method.

  • Males assume 106 pounds for the first 5 feet (60 inches) and add 6 pounds for each inch over 60.
  • Females assume 100 pounds for the first 5 feet (60 inches) and add 5 pounds for each inch over 60.
  • Small-boned individuals of both sexes decrease the first sum by 10%.
  • Large-boned individuals of both sexes increase the first sum by 10%.

A healthy weight is an important element of good health. How much you eat—and what you eat—play important roles in maintaining a healthy weight or losing weight.

Importance of Diet in Weight Management:

Diet plays an important role in maintaining a healthy weight ,the almost any diet will work if it helps you take in fewer calories. Diets do this in two main ways:

  • Helps you to eat certain “good” foods and helps you to avoid “bad” ones.
  • It changes how you behave and the ways you think or feel about food.

The best diet for maintaining weight is that offers plenty of healthy choices& good tasting , restricts few foods, and doesn’t require an comprehensive and expensive list of groceries or supplements.

Who should lose weight?

The people who have a BMI of 30 or greater can improve their health through weight loss according to healthcare professionals. Preventing additional weight gain is recommended if someone has a BMI between 25 and 29.9, unless he\she has other risk factors for obesity-related diseases.

Obesity experts will recommend to lose weight if someone has two or more of the following:

  • Large waist circumference
  • Preexisting medical conditions.
  • Family history of certain chronic diseases.

Research shows that a 5- to 7-percent weight loss brought about by moderate diet and exercise and this can delay or possibly prevent type 2 diabetes in people at high risk for the disease.

Eating plan that helps manage ideal weight:

An eating plan that helps manage one’s weight includes a variety of healthy foods.

Do’s and Don’ts for Healthy Weight Loss:

Don’t: Skip meals:

Some people thinks that skipping breakfast or lunch is a great way to cut calories, but this actually does more harm than good. Starving yourself is unhealthy and simply doesn’t help you lose weight or keep it off.

Do: Stay hydrated:

Drinking water has a variety of benefits, and weight loss is definitely one of them. It can fill  up so one will feel less hungry, and studies have even suggested that getting plenty of water can help you burn calories faster.

Don’t: Forget about the calories you drink.

Soda, juice, and other beverages are full of sugar and can include lots of calories with little to no nutritional value. Water is usually best option for staying hydrated and energetic in the long run. If someone wants something with a little more excitement than water, try drinks like flavored sparkling water. They offer hydration without any added sugars.

Do: Make swaps for healthy food.

Switching fatty foods for lower-calorie options can be a great way to improve one’s overall wellness and contribute to our healthy weight loss.

Don’t: Give up.

While sticking to a healthy routine of healthy eating, exercise, and proper hydration can be tough, it’s far from impossible. The beginning of one’s weight-loss journey may be challenging, so don’t be too hard on yourself if (and when) you slip up.

Sample eating plan that helps manage one weight is:

Breakfast ideas:

2 slice Bran Bread+ one egg omelet \ poached egg with sliced avocado and a side of berries

1 cup tea(without sugar)

Lunch ideas:

kale and spinach salad with grilled tofu, chickpeas, and guacamole \ Mixed vegetable curry

1 chapatti  \Vegetable salad ½ cup

Dinner ideas:

Enchilada saladwith chicken, peppers, mango, avocado, and spices\Lentil curry or chicken curry

1 chapatti \Yogurt ½ cup

Snack ideas:

  • cottage cheese with cinnamon and flaxseeds
  • Fruit salad(mix fruits)
  • Digestive biscuits
  • crackers


For Significant weight loss one can depend  on a low carb or low calorie diet, but the speed depends on the individual. Manage weight without being hungry.Links to healthy recipes with calorie counts and nutritional information. Stuck to healthier foods that contain fewer calories to help prepare you for weight-loss success.

Related Articles: DIET DURING PREGNANCY | Nutrional Effects | Weight gain during Pregnacy

Helthwell: To maintain good health keep sure you make a healthy approach regarding physical, mental and your own well-being.

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Author: Dua Zehra

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