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Control your weight and protect from weight gain

Control your weight and protect from weight gain

Congratulations on the effort you made to reach your healthy weight! Maintaining a suitable weight is not easy, but at the same time it is not as difficult as it sounds. If you follow the guidelines listed below and discuss the number of calories in your daily meals and your food list with a dietitian, you can control your weight and protect against weight gain. Not forgetting the role of sport in maintaining a healthy weight.

Control your weight and protect from weight gain

• Follow a healthy lifestyle! Make a commitment to healthy eating and make sure to do a lot of movement.
Monitor your weight: The most effective way to maintain a proper weight is to monitor your weight twice a week on a reliable scale.

• Eat foods rich in fiber to make you feel full: Whole grains, legumes (lentils and beans), vegetables, and fruits are good sources of fiber that may help you feel full while they are low in calories. You have to make sure to have five alternatives of fruits and vegetables every day.

• Remember to exercise! Persist for at least 30 minutes five or more days a week. If you already do 30 minutes of moderate exercise every day, you can gain additional health benefits by increasing the duration of exercise or doing more intense exercises.
• Choose low-fat dairy products: such as milk, cheese, yogurt and yogurt, which will help you reduce additional calories by reducing the amount of fat.

• Stick to meat, poultry, and grilled fish.

• If you eat out, remember: Watch the portions of food eaten in the restaurant because their dishes are larger. Avoid foods on the list that include the word "fried" or "rusk" because they contain additional amounts of fat and calories! Ask for salads and sauces on the side and put only two tablespoons or less of the salad dressing on it.

Forgive yourself: If you rarely make mistakes, don't give up! Eat very healthy lunches and dinners if you eat a high-calorie and fat breakfast, and add more exercise to your day.

Your diet to maintain your weight should not be stiff; You don't have to eat specific foods that you don't like, but you have plenty of options to choose from.

Good advice:

If you want to maintain your weight, you can substitute one type of food with another from the same food group, thus you will have preserved the average calories in your daily diet.

If you do not want a piece of toast, you can exchange it for 1/4 a loaf of bread or 1/2 cup of pasta or a small baked potato. The same goes for meat, if you don't want meat for dinner, you can substitute it for eggs or low-fat cheese.

Here is a typical menu for a day to maintain the appropriate weight and suggest some options (be aware that quantities vary according to weight and physical movement):


• 1 cup of low-fat milk
• 2 brown toast or 1 small loaf of brown bread or 1 and 1/4 cup wholegrain breakfast cereals
• 2 slices of low-fat cheese or 2 tablespoons of low-fat yogurt or an egg
• 1 teaspoon of olive oil or 5 olives

Snack 1: a piece of fruit of your choice


• A large bowl of salad + 1 teaspoon of olive oil
The size of a palm of a grilled chicken breast or a low-fat steak (120 g)
• 1 cup of rice, pasta, or boiled bulgur. • 3/4 cup of low-fat yogurt


 2 pieces of fruit, 1 cup of unsweetened juice, or a small piece of candy, to your liking!

Good tip: Did you know that one cup of fresh fruit juice equals two pieces of fruit? Go for the fresh piece as an alternative because it contains more fiber and fewer calories.

the Dinner:

It may be similar to breakfast or lunch options, but a sandwich is the right choice:

Option number 1:

• Low-fat cheese sandwich or labneh or turkey with vegetables
• 1 cup fresh fruit salad

Option number 2:

• A piece of grilled chicken breast or 4/3 canned tuna packet with water and vegetables on the side
• One medium roasted potato or 1/2 loaf of arabic bread
• 1 cup fresh fruit salad

Discussing your eating habits and lifestyle with a nutritionist will help you plan to choose healthy foods and know the appropriate quantities that you should eat to keep you in shape. A maintenance diet is a way of living but is tender and takes what you like or don't like about food.