Tips to maintain a healthy weight

Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss.

Rather than making several changes all at once, make smaller goals that you believe you can realistically accomplish and maintain. For instance, if your don't exercise at all, start your exercise regimen with a daily morning walk of 20 minutes and then proceed on to other light exercises like jogging, cycling etc.

Try substituting higher calorie food like potato chips or cookies with fruits and vegetables. This will not only help you maintain a healthy weight but also give you the right kind of nutrition.

Try eating whole grain cereals, legumes, vegetables and fruits in order to add more fibre to your diet. Fibre-rich foods often make you feel full with fewer calories.

Make sure you prepare meals with low calories. Switch to low-fat milk, low-fat cheeses and use mustard or olive oil instead of butter and ghee.

Choose snacks that are nutritious and filling. Have a piece of fresh fruit, cut raw vegetables, or a small bowl of low-fat yoghurt.

Make sure to eat only when you are hungry and slow down the pace of eating so that you can enjoy your meal. Keep in mind that it takes your stomach about 15 minutes to signal to your brain that you are full.

Regular physical activity burns calories and builds muscle - both of which help you look and feel good and keep weight off. Limit the time you spend being physically inactive

The amount of time spent watching TV, chatting on the computer, or playing video games should be sliced down. Limit recreational screen time to less than 2 hours a day.

Sugary beverages, such as sodas, packaged juices, and sports drinks are the culprits, causing excessive weight gain. So choose smaller portions of these drinks and go for water or low-fat milk instead of soda.

Breakfast kick-starts your metabolism and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on.