Maintain a balance between intake and energy output.

Have about 60 min of physical activity to prevent weight gain.

Self monitor body weight, physical activities and food intake.

1. Eat out less. You tend to eat more due to big food portion.

2. Do not skip meals espcially breakfast. When you skip meals, you tend to eat more to compensate you hunger.

3. Eat whole grains and cereals. These are high in fiber. Fiber makes you feel fuller longer.

4. Enjoy fresh fruits with skin rather than fruit juice. Fresh fruit with skin has more fiber. In addition, most nutients are found in the skin of fruits.

5. Control what triggers or stimulates you to eat even when you are not hungry.

6. Drink adequate water everyday. Water hydrates with no calories, and may help prevent hunger pangs as most people recognize thirst as hunger.

7. Read food labels all the time. There could be some hidden fats and sugar in food that increase calories of food eaten.

8. Avoid fried, fatty, salty and sweet food.

9. Keep a food, exercisee and body weight journal. Take note of extra food intake, inactive lifestyle, and drastic weight change.

10. Aside from live microorganisms for digestive health, yogurt is also a source of calcium.

Remember moderation, variety, and balance. This means that you should be mindful of the portion size, the different food types and preparation, and the right proportion of food in your diet.


Source: Nestle