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Thursday, October 21, 2021

Ten small changes you can make today to prevent weight gain

Between the ages of 20 and 55, most adults gain 0.5 to 1 kg per year, which may cause some people to become overweight or obese over time. This weight gain is usually not the result of overeating. Instead, it is usually caused by eating a small amount—about 100-200 calories—that exceeds the daily calorie requirement.

The good news is that we may be able to prevent weight gain by making small changes in diet or physical activity. Our recent review found that in the long run, eating 100-200 calories less or burning 100-200 more calories per day may be enough to prevent us from gaining weight. This is called the “small change method” and was first proposed by American obesity expert James Hill in 2004 to help people control their weight.

Many small studies have investigated the use of small change methods for weight management. We combined the results of these smaller studies into a larger review to obtain an average (and statistically more reliable) result of the impact of this method on weight management. We looked at 19 trials-15 of which tested small changes to prevent weight gain, and 4 tested the weight loss effect of this method.

We analyzed the weight gain prevention test of nearly 3000 people and the weight loss test data of 372 people. Participants were between 18 and 60 years old, and 65% of them were women. Among those who used the small change method to prevent weight gain, we found that the participants gained nearly 1 kg in weight over a period of 8 to 14 months compared to those who did not use this method. The 1 kg difference is statistically significant, which means it is unlikely to be an accidental result.

Although the small change method has been shown to be effective in preventing weight gain, it has not been proven to be effective for weight loss.

Prevent weight gain

The trial we studied used many different small changes to help participants prevent weight gain. The following are some of the successful techniques used in these trials:

If you do decide to have some sweets, please consider saving some for tomorrow.
Fabio Balbi/Shutterstock
  1. Get off the bus one stop early and walk the rest of the roadYou may end up walking 10 to 15 minutes longer, which can help you burn up to 60 calories. Doing this on the way home also means you can burn up to 120 calories.

  2. Skip the chips next to it. A small portion of oven fries served with the main meal contains hundreds of calories. Rejecting these-or choosing salad or vegetables as a side dish-can help you reduce your daily calorie intake by as much as 200 calories.

  3. Switch from ordinary drinks to weight loss drinksAlthough the taste may be different, this conversion can reduce the calorie intake by 145 calories. However, recent studies have shown that switching to weight loss beverages may be detrimental to weight management-so drinking water instead of regular carbonated beverages may be best.

  4. Drink American coffee instead of latte. The milk in regular latte contains up to 186 calories, so switching to American coffee can prevent weight gain.

  5. Add one tablespoon less oil when cooking. For example, a tablespoon of olive oil contains slightly more than 100 calories, so using less is one way to avoid extra calories.

  6. If you have something sweet, save half for tomorrow. For example, eating only half of KitKat can reduce your calorie intake by approximately 102 calories — and give you some hope for tomorrow.

  7. One or two less potatoes in your barbecue dinnerA medium-sized baked potato can contain up to 200 calories, so pay attention to how many calories you put on the plate.

  8. Call while walking. If you choose to answer a 30-minute call during the journey, you can burn an additional 100 calories.

  9. Avoid sweets. Rejecting cakes, biscuits, and other sweets can help you easily reduce 100-200 calories from your diet-maybe more, depending on the food.

  10. Take your dog for 30 minutes a day. Dogs will love it, you can burn more than 150 calories.

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The method of small changes has many advantages in managing weight. First, small changes are easier to integrate into daily life than big changes. For example, it is easier to eat 100-200 calories less per day than 500 calories per day (basically a meal). In the long run, small changes are easier to maintain, which is the key to weight control. Moreover, if people succeed in making these small changes, it may cause them to make greater changes in their lives.

This article is republished from – The Conversation – Read the – original article.

World Nation News Deskhttps://www.worldnationnews.com
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