Tips to Control Obesity

It has been suggested that sometimes dieting can lead to obesity. Specially don’t follow strict and unrealistic diets, for example a liquid only diet. As such type of diets are hard to follow over a long period and after a time we have to return to a more realistic diet. Such pattern activates the body’s compensatory mechanisms to store energy and leading to increased weight gain. So,follow a diet that can be followed for long periods and combine it with exercise to yields the best result.

Simple lifestyle modification

Personal behavior during a meal: 

• Eat slowly and savor each mouthful
• Chew each bite 30 times before swallowing
• Put the fork down between bites
• Substitute soda for water
• Delay eating for 2 to 3 minutes and converse
• Postpone a snack for 10 minutes
• Serve food on a smaller plate
• Divide portions in half so another portion may be permitted

Reduce eating cues: 

• Eat only at one designated place
• Leave the table as soon as eating is done
• Do not combine eating with other activities (e.g., reading or watching television)
• Do not put bowls of food on the table
• Stock home with healthier food choices
• Shop for groceries from a  list after a full meal
• Plan meals Keep a food diary to link  eating with hunger and non-hunger episodes
• Substitute other activities for snacking

Exercise:

• Do moderate intensity physical activities for at least 30 minutes on 5 or more days a week or 20 minutes of vigorous activity for 3 days a week
• Walk and use stairs when possible in day-to-day life, it will improve physical as well as mental health