How to control your weight? The best tips for effective weight tracking

For some people, keeping control of their weight is as simple as pie and comes naturally. But for others, watching their weight is a chore. To change your perspective on your weight and above all, facilitate your control, here are some simple tips to put in place.

Why control your weight?

Long-term weight control helps maintain ahealthy weight. Achieving and maintaining this weight can be beneficial tohealth, in the long run. The benefits are undeniable: reduced risk of cardiovascular disease, control of blood markers (blood sugar, cholesterol), increased immune defenses, reduced risk of osteoporosis, absence ofdeficiencies, boost of energy and general well-being, reduction of the risk of infertility, better self-esteem … So many reasons to keep an eye on your weight curve, without, of course, this control turning into an obsession. There are other risks, such as bigorexia (sports addiction) oreating disorders.

Tip^1:Stick to a food policy

The body is a well-oiled mechanic, which loves habits. Also, sometimes, the slightest deviation leads togastricand / ordigestive problems, weight gain or other unpleasant symptoms (fatigue, migraine, skin problems). To control your weight, it is better to respect a balanced diet and a routine that respects your body. We will therefore bet on natural foods (ban refined and industrial products as much as possible), homemade and respect for its feelings ofhungerandsatiety. Of course, it is not a question of depriving oneself of the slightest pleasure, which would generate so much frustration. But small deviations must remain of the order of the occasional. Thus, weight control is easier and more natural.

Tip 2: Avoid excesses

To control your weight, and avoid the yoyo effect, deleterious tobasal metabolism, it is better to avoid any form of excess – whether it is excessive consumption of alcohol,fast sugars or saturated fats. In addition, when we talk about excess, we also includelack of sleep (harmful to the line),anxiety-provoking situations (high cortisolemia, causing weight gain) or any other oxidative stress harmful to the proper functioning of the body.

Tip # ³ : Stick to daily walks

HasSedentary Lifestyle is, along with poor food hygiene, the leading cause of overweight and obesitytag. To control your weight, it is necessary to have adailyphysical activity of at least 30 minutes. It is not a question of accomplishing sporting prowess, but simply of committing oneself to a walking activity. It can be a digestive walk, getting your bread on foot, walking your pet, preferring the stairs to the elevator, taking a few steps during your telephone conversations. The number of daily steps quickly climbs. To encourage you, do not hesitate to bring a pedometer or activate a “tracking” application on your smartphone.

Tip # ⁴ : Practice a sport regularly

To better control your weight, you can supplement your daily physical activity efforts with the regular practice of a sporttag. There are as many sports as there are tastes: you can intensify your walking practice as much, by opting forSports or Nordic walking, as you can indulge in indoor sports or at the swimming pooltag. If you like social activities and meeting new people, club sports are a great option. You can also vary the pleasures according to the seasons: skiing in winter, water sports in summer. No matter the activity: sport, whatever it is, contributes to maintaining a healthy weight andGood General Health .

Tip 5: ^weigh yourself and calculate your BMI

You can also have an “accounting” control of your weight, by weighing yourself regularly and calculating your Body Mass Indexfrom the result of the weighing. Thus, you can keep an eye on your weight and possibly adjust your lifestyle accordingly. But be careful not to become a slave to the scale andweigh yourselfevery day. The weight varies significantly from one day to another, depending on the level of hydration, physical activity the day before, intestinal transit, the time of the menstrual cycle if you are a woman. Also, for adequate weight control, it is better to weigh yourself once a week, always at the same time (preferably in the morning), naked and on an empty stomach.

Tip # ⁶ : Take your measurements

Another way to control your weight, without going through weighing, can be to take your measurements regularly. Waist circumference, hip circumference and thigh circumference are the three “speaking” measurements when it comes to weight, and also allow you to calculate your waist-hip ratio ( WHR). All you have to do is take a tape measure and measure each part of the body you want to check. The waist circumference will be particularly interesting, because it will allow to evaluate the possible presence ofabdominal fattag. The circumference of the hips and the circumference of the thighs may fluctuate significantly according tohormonal fluctuations, when you are a woman. Indeed, certain hormonal peaks (such as cycle-related hyperestrogenia) can encouragewater retentiontag. Uncomfortable but irrelevant weight gain when it comes to assessing body fat.

Tip no^. 7: be followed by a professional

Dietician, doctor-nutritionist, food coach… Some people need an authority figure or expert advice to maintain a healthy weight. This is even more true when you have hadbariatric surgery. Occasional appointments with a health professional or a food specialist can help keep control over your weight. In addition, the professional can develop a nutritional program in line with the objectives of his patient: food rebalancing, diet specific to a pathology (such asdiabetes), postoperative follow-up …