Healthy Weight: Take Care Of Your Family And Yourself!

A healthy weight is the basis for well-being and equally important in the prevention of various diseases. 

A  healthy weight  is the basis for well-being and equally important in preventing a wide variety of diseases.

You should therefore ensure that not only yourself, but also your family weighs a  healthy weight  . More and more  children are overweight because a lack of exercise and poor nutrition are very common.

However, this leads to cardiovascular diseases, diabetes and metabolic problems, which have a negative impact on quality of life. A healthy lifestyle is therefore of the utmost importance for the whole family. 

Then you will find various tips that can help you with this goal. 

Healthy weight for the whole family

Losing weight is often a difficult path, especially when your metabolism is working slowly. Everyone is different, but lifestyle habits also play a significant role here. 

Eating healthy is not enough. Other everyday habits are also extremely important in maintaining or achieving a healthy weight.

Short-term diets won’t get you there because as soon as you fall back into old habits, the rolls of fat start to build up again.

So keep the following tips in mind if you want your whole family to reach or maintain a healthy weight.

1. Change in diet and eating habits

You need to maintain a healthy diet over the long term. It is not about starvation or major restrictions. 

Balanced, home-made dishes with lots of fresh vegetables and few unhealthy fats should be on the table every day.

2. Balanced breakfast

Breakfast is essential to start the day with energy. But it is also essential for a healthy weight. You won’t save calories by skipping breakfast!

This has a negative impact on your metabolism. As the day progresses, you will be hungrier and even resort to unhealthy snacks.

Your body will fall back on energy reserves, which has a negative impact on muscle mass.

A healthy, balanced breakfast should not be missing:

• Remember that your breakfast should contain healthy fats, proteins, and carbohydrates. Breakfast should cover around 25% of the daily calorie requirement. 

3. Watch your portions

Use smaller plates for all and serve smaller portions on top. In this way you can prevent too much spilling onto your plate. Even if you cook healthily, you shouldn’t exceed your daily nutritional requirements.

Divide meals into five or six smaller daily servings. Half of the plate should be covered with lettuce or vegetables. The other half is reserved for lean meat or whole grains.

4. Avoid fast food

The whole family should avoid fast food, including the children! There can only be an exception every now and then, for example on a children’s birthday party.

Fast food and convenience foods increase the risk of type 2 diabetes and heart disease! It contains harmful fats and other additives that put your health and that of your family at risk.

So avoid the following products as much as possible:

• Hot dogs or hamburgers
• French fries
• Pizza and lasagna
• Burritos and tacos
• sausage
• Sweets and industrial pasta

5. Plan balanced meals

Restrictive diets are not recommended. You are endangering your health and are unlikely to achieve your long-term goals.

Opt for a healthy variety of dishes. Prepare them in a versatile and appealing way.

For example, the following foods can be on your menu in various combinations:

• Lean meat and fish
• Whole grains and legumes
• Nuts and seeds
• fruits and vegetables
• low fat dairy products

6. Training plan for the whole family

Remember that exercise is also essential to achieving a healthy weight. This stimulates the metabolism and breaks down fat. 

You don’t necessarily have to go to the gym. You can also train successfully at home with the whole family.

How about the following activities?

• Zumba
• To go biking
• Race
• swim
• Training in the park or in the garden

7. Get enough sleep!

Sleep also affects body weight. If you don’t get enough sleep, it affects your metabolism. Lack of sleep also increases  stress and cravings. 

During the night, the organism carries out a wide variety of processes that are very important for a healthy weight, among other things. Therefore sleep an average of 8 hours a day! 

Small children need  ten to twelve hours of sleep. So: send your children to bed at the right time!

Change the way your family lives so you can all stay healthy and fit. It’s not that difficult at all!