People have different ways of maintaining a healthy body weight; the personalized approach is always the better way of dealing with things. Specific body types and personal preferences make it impossible for some diet plans to work. Maintaining the healthy weight will call for consistency and discipline, and an integral part in setting up natural ways of maintaining a healthy weight is by understanding that it requires a complete lifestyle change.

Maintaining a healthy body can be done through the same methods recommended by health experts in order to lose excess weight, and that is by continuously eating the right kinds of food in the right amount and exercising regularly. A person’s body mass index tells if he has a healthy body weight or if he’s a little over the scale. A person whose height is between 1.7 to 1.8 meters, for example, is considered to have a healthy weight if he weighs between 140 to 160 pounds. Anything in excess to this is an indication of being overweight. The first step to maintaining body weight within a healthy range is knowing which foods to eat.

Eating Sweet Pepper Can Help Manage Weight

There are various foods that help in promoting a healthy body weight. A study conducted by a group of scientists from McMaster University Exercise Metabolism Research Group found that the daily consumption of at least 10 milligrams of purified capsinoids can increase energy use by 20 percent. Head of the research team, Stuart Phillips, said that the study was the first to evaluate the effects of aerobic exercise and capsinoids in substrate energy expenditure and oxidation in human subjects.

Capsinoids is a plant compound found in chili peppers. This belongs to a family of other smaller compounds that have similar characteristics to the capsinoids; this is the compound that gives chili peppers its hot and pungent properties. One fact to remember though is that capsinoids are a thousand times hotter than capsaicin. A variety of chili peppers, known as CH-19 Sweet, is known to contain the most concentrations of capsinoids. Different studies have shown that the compound is very safe for human consumption and it has also demonstrated significant benefits to the body especially in promoting better metabolism, oxidation and energy consumption.

The researchers said that further studies into the assessment of capsinoids are needed in order to strongly establish its relationship with the observed benefits. Their study supports other related findings on the benefits of capsinoids in weight loss and weight management and received support from Ajinomoto Incorporated, a leading condiment manufacturer based in Japan. In 2009, the US Food and Drug Administration had issued a letter saying that they are not objecting to Ajinomoto’s use of capsinoid as a food ingredient.

Phillips and his team gathered a group of 12 healthy young men with an average body mass index of 24.3. They were randomly chosen to receive either a daily supplementation of capsinoids or a placebo pill. The thermogenic and metabolic effects of the compounds were then evaluated after 80 minutes of moderately intense exercise and while they are at rest. The researchers said that the double-blinded, crossover, trial study found that capsinoids increased energy use at rest by 20 percent and it also resulted to a greater lipid oxidation and overall lipid metabolism. The results during exercise conditions remained relatively the same but it was noted that the body started to rely on stored fat as its energy source.

Capsinoids are seen to have great market potential and competence over other more established weight loss ingredients. Weight loss and weight management products are estimated to be generating $7 billion annually on a global scale. This is well related to the high prevalence of obesity especially in Europe and in the US; around 50 percent of Europeans and 60 percent of Americans are thought to be overweight. Weight loss products can be classified into five groups: products that regulate food cravings and mood; blocks fat absorption; suppress appetite and boost the feeling of satiety; inhibit protein breakdown; and boost metabolism, thermogenesis and fat burning. Capsinoids can be classified under the latter.

Lifestyle Intervention to Maintain Healthy Weight

Upon getting the desired and healthy weight, the next step is to keep your body in that condition. Remember that once you go back to your old ways of eating excessive amounts of empty carbohydrates, spending less time on physical activities and eating erratically, your previous weight will also slowly crawl back to your thighs and waist. Treat it as a lifestyle change. Now that you have the fit and healthy body that you worked for, all you need to do now is keep on eating the right kinds of food and stay physically active.

Look at it Long-Term

When planning a way to maintain healthy weight, always look at it through a long-term perspective. Think about the healthy benefits of having a healthy body weight can give – such as the reduced risk of developing diseases like diabetes, cardiovascular diseases and even cancer. If you have relied on a quick-fix 30-day diet and had the good fortune of achieving the results you wanted, it’s time to change that a little and find a plan to make the changes more permanent.

Be Real

If excessive vanity on weight does not make you develop eating problems, it can be very stressful and leave you always unsatisfied about your weight. This feeling of not losing enough can be fueled by advertisements and promotions on how to be skinny. Remember that it’s not about being skinny, it’s about being fit and healthy.

Indulge Once in a While

A healthy lifestyle will not require you to be a vegetarian, nor does it ask you to count the calories of everything you put in your mouth. Enjoy small amounts of what other people may call unhealthy, even once in a while.  This would help you avoid developing too much cravings. There’s always a way to burn down a burger off your waist.

Know Your Choices

The salad bar is not the only place where you can find healthy foods. There are so many options and all you need to do is educate yourself of the foods that can give the most benefits in maintaining a healthy weight. Also make it a point to establish your options in choosing a physical activity. You can start doing sports activities if your exercise was only limited to the gym. This way you can have fun and at the same time get the chance to sweat and socialize more.

Sources
nutraingredients.com
aboutcapsinoids.com
aboutcapsinoids.com
bbc.co.uk