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Preventing Weight Gain

To help people contend with this environment, AICR has issued a new brochure entitled, Don’t Let It Happen. The brochure advises slender people to set a limit on weight gain by mentally adding 11 lbs. (5 Kg.) to their current weight. They should commit themselves to stay within that limit.

When people see their weight moving toward the limit they have set, the brochure (issued by AICR) advises, it is time to make changes in their daily routine that will keep them well within their healthy weight range.  Three steps have been suggested:

1. Move Toward a Plant-based diet. By eating a greater proportion of vegetables and fruits, whole grains and beans, people can reduce the number of calories they consume and still feel full.

2. Keep Physically Active. Weight gain is usually preceded by an often unnoticed decrease in physical activity. Getting active again will help to prevent further the damage

3. Watch Your Portion Sizes. During the past two decades, portion sizes in restaurants and homes have escalated. If eating more vegetables and fruits and increasing physical activity do not bring weight under control, then maintaining the proportion of plant foods on the plate, but reducing portion sizes all around should do so. In a nut shell, people are advised to serve themselves a little less than they are used to and stop eating when they are satisfied, not when the plate or package is empty.

Remember, taking off 20 or 30 lbs. is challenging; shedding 3 or 4 lbs. before things get out of hand is relatively easy.  When the bathroom scale or the pinch of your belt says you are moving toward the limit you have set yourself, take action right away.

Limiting Weight during Adulthood

There are certain periods when one is prone to gain weight, these are the times which  require more rigorous changes in the daily routine. Women may be more prone to weight gain during three key periods connected to hormonal and lifestyle changes:

When you face these critical stages, remember that you have made a commitment to stay within the 11 pound weight limit you set for yourself.  Renewing your zeal for a mostly plant-based diet, increasing physical activity and reducing portion sizes can compensate for situational changes.

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