If you’re trying to prevent weight gain, making small changes in your diet and lifestyle can have a big impact. Here are 10 small changes you can make today to help you avoid weight gain:
1. Cut back on sugary drinks.
Sugar-sweetened beverages like soda, sports drinks, and fruit juices are a major source of empty calories. If you’re trying to prevent weight gain, limiting your intake of these drinks is a good place to start.
2. Choose water over calorie-filled coffee drinks.
Coffee and tea can be part of a healthy diet, but many coffee drinks are loaded with sugar and calories. If you’re trying to prevent weight gain, stick to plain coffee or tea, or choose a lower-calorie option like black coffee, unsweetened iced tea, or herbal tea.
3. Say no to second helpings.
Overeating is one of the biggest contributors to weight gain. When you’re trying to prevent weight gain, eating only until you’re satisfied – not stuffed – is crucial.
4. Avoid processed and high-fat foods.
Processed foods and foods high in fat are often high in calories and low in nutrients. If you’re trying to prevent weight gain, limit your intake of these foods.
5. Fill up on fruits and vegetables.
Fruits and vegetables are low in calories and high in fiber, making them a great choice for weight loss or weight maintenance. If you’re trying to prevent weight gain, fill up on these healthy foods.
6. Get active every day.
Physical activity is an important part of any weight-loss or weight-maintenance plan. If you’re trying to prevent weight gain, make sure you’re getting at least 30 minutes of moderate-intensity exercise most days of the week.
7. Cut back on screen time.
Too much time in front of the TV or computer can lead to weight gain. If you’re trying to prevent weight gain, limit your screen time to no more than two hours a day.
8. Get enough sleep.
Getting enough sleep is crucial for weight loss and weight maintenance. When you’re trying to prevent weight gain, aim for seven to eight hours of sleep per night.
9. Manage stress.
Chronic stress can lead to weight gain. If you’re trying to prevent weight gain, find ways to manage your stress.
10. Make small changes.
Making big changes all at once is often overwhelming and unsustainable. If you’re trying to prevent weight gain, start with small changes that you can stick with over time.
Obesity is a major global health problem. In the United States, for example, roughly 78.6 million adults and 12.5 million children are affected.1 Losing weight and keeping it off can be difficult, but there are small changes you can make to your everyday routine that can help prevent weight gain.
Here are ten small changes you can make today to prevent weight gain:
1. Get more sleep. A lack of sleep can lead to weight gain.2 Try to get at least seven hours of sleep each night.
2. Drink more water. Drinking water can help you maintain a healthy body weight.3,4 Aim for eight glasses of water each day.
3. Avoid sugary drinks. Sugar-sweetened beverages are a major contributor to weight gain.5,6 limit your intake of these drinks and opt for water or unsweetened tea or coffee instead.
4. Cut back on calories. Reducing your calorie intake is an effective way to lose weight and prevent weight gain.7,8 Try to consume fewer than 2,000 calories each day.
5. Eat more fruits and vegetables. Fruits and vegetables are packed with nutrients and fiber and are low in calories.9,10 Aim for at least five servings per day.
6. Avoid processed foods. Processed foods are often high in calories, salt, and sugar.11,12 Choose whole foods instead.
7. Be active. Regular physical activity can help you lose weight and prevent weight gain.13,14 Aim for at least 30 minutes of moderate-intensity activity each day.
8. Limit screen time. Too much time spent in front of screens can lead to weight gain.15,16 Try to limit your screen time to two hours or less each day.
9. Get regular checkups. Seeing your doctor regularly can help you maintain a healthy weight.17,18 Schedule an appointment today.
10. Talk to a certified obesity professional.If you need help losing weight or preventing weight gain, talk to a certified obesity professional.19,20
Making even small changes to your daily routine can help you lose weight or prevent weight gain. If you’re struggling to make changes on your own, talk to a certified obesity professional for help.
