WTF? Research has revealed that the average woman puts on 0.5kg-1kg per year from early adulthood through middle aged life. This weight gain is mainly due to a combination of genetics and behavioural factors such as high-energy intake and reduced levels of physical activity.
The recent study has offered 4 simple strategies that aim to prevent this worrying health statistic and ensure your weight is maintained at a healthy level throughout adulthood.
Always eat breakfast
Breakfast has and will always be the most important meal of the day. It has consistently been revealed that women who skip breakfast tend to have a poorer quality diet and consume a higher daily energy intake than those who eat breakfast, leading to steady increase in overall body weight. Start your day well with a bowl of oats, yoghurt and berries, or go for everyone’s favourite- smashed avo on wholegrain toast.
Minimise takeaway food consumption
As recommended by the National Heart Foundation of Australia, the study endorses limiting takeaway or fast foods to once per week or less. Frequent takeaway consumption is linked to high risks of being overweight or obese and an overall poor quality diet. There is no doubt that most takeaway foods are dangerously high in sugar and unhealthy fats so save them for a special treat, or opt for healthier fast food options, such as a yummy salad (without the dressing) and a piece of grilled chicken.
Limit TV viewing time
The study recommends minimising daily TV viewing to less than 2 hours per day, with high levels of viewing time linked with low levels of physical activity. High TV time has also been associated with increased consumption of unhealthy snacks, leading to greater weight gain. Replace TV time a relaxing walk around the neighbourhood, or introduce short bursts of exercise into the ad breaks (air squats, crunches, lunges etc.).
Strive for 10,000 steps per day
Aligning with the Australian Physical Activity Guidelines, the study endorses aiming for at least 10,000 steps per day. This objective endeavours to encourage general activity throughout the day and is not limited to scheduled exercise but can be incidental and accumulated throughout the day. Simple strategies to reach this goal can include taking the stairs instead of elevator, parking further away from work each day or going for a quick stroll during your lunchbreak.
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