Many people are battling to maintain a healthy weight. It’s a process that not everyone can commit to due to personal reasons.
If you’re like this, you’re probably trying to find ways to start your healthy weight maintenance journey.
From 2017 to 2021, 26 percent of Americans said they tried to lose weight committedly. It’s evident that, like you, many people are striving hard to keep their bodies healthy.
A healthy weight doesn’t happen overnight. So much is going on before attaining your desired results. Read on to learn what healthy weight means and how to achieve it.
What Is A Healthy Weight?
Healthy body weight is generally known as standard numbers associated with low-risk development of health issues.
Although there are numbers to look for, it varies for everyone. A healthy weight for you may not be for others.
Weight is influenced by age, sex, genetics, body frame, lifestyle, and medical history.
These factors differ for everyone, making the standard numbers for a healthy weight dissimilar. Body mass index (BMI) is calculated to measure a healthy weight.
BMI divides your weight in kilograms or pounds by your height in meters or feet. It has a scale that determines whether you’re underweight, normal, overweight, or obese. While it can screen your weight status, it doesn’t diagnose your body fatness or health.
Maintaining a healthy weight can be difficult, especially when your lifestyle fluctuates. Your weight may also change as you age because of metabolism shifts.
Importance Of A Healthy Weight
A healthy weight can bring many benefits. It ensures that your body size matches your height, age, and gender.
When your body weight stays healthy, it can lower your risk of diseases like diabetes, high blood pressure, stroke, and heart conditions.
It can also improve your overall mood, productivity, and motivation to maintain a beneficial lifestyle.
Our bodies may also falter as we age because of slower metabolism, weakening muscles, and other health issues. Having a healthy weight can help manage the effects of these age-related conditions.
Tips To Lose Weight
Thinking of losing weight can be a tough decision because it’s a commitment to maintaining a healthy one.
It may also be difficult if you have existing health conditions and influential lifestyle environments. To help you out, below are tips to try to lose weight.
1. Eat Healthily
Weight is mainly influenced by what you eat daily. Some foods can make you gain weight, while others don’t.
However, losing weight isn’t necessarily about cutting some foods out of your diet. It’s all about eating healthily.
Eating healthy means that your diet is balanced with foods that can nourish your body.
It means you’re mindful of how, when, and where you eat them. It’s essential that you don’t skip meals to prevent starving yourself, too.
You can include foods rich in protein, fiber, healthy fats, and vitamins in your daily diet. It may also help to cut back on sugar and refined carbohydrates because they may cause weight gain.
Proteins like gluten may cause unpleasant reactions in others. This is why it’s necessary to be mindful of your food intake. Creating a meal plan is also excellent for managing what you eat.
2. Exercise Regularly
Eating healthy foods is paired with physical activities to get your body moving.
The Centers for Disease Control and Prevention (CDC) say that physical activities significantly affect your health. They manage your weight and strengthen your bones and muscles.
Physical activities don’t have to be rigorous exercises. A simple walk in the morning can substantially help in moving your body.
You can also do some little dancing. These exercises are ideal if you don’t like exercising too much.
It’s noteworthy to know that exercising daily aims to avoid or manage a sedentary lifestyle.
Like eating healthy foods, you can also make an exercise plan to keep your physical activities on track.
3. Have Enough Sleep
Sleep is integral to your life. Your sleep affects the way you feel when you wake up every morning.
While sleeping, your body is refreshed to support brain and physical health.
Poor sleep can slow down your metabolism. When this happens, your body may convert unused energy into fats. These fats can contribute to unnecessary weight gain.
Getting at least five to six hours of sleep every night is ideal. To get the best effects, you should sleep for eight hours.
4. Stress Management
Stress can also affect your weight. High-stress levels may influence your weight because of the cortisol hormone, which can cause overeating or undereating.
Managing stress is essential to keeping your weight on track. You can use physical activities to alleviate your stressors. You may also do yoga and mindful meditation to refresh your mind and re-energize yourself.
5. Weight Loss Procedures
Doctors may recommend surgeries or minimally invasive procedures if other weight loss methods don’t seem to work.
These procedures can change your digestive system’s shape and function. They include bariatric surgery and gastric banding.
You may also opt for an endoscopic sleeve gastroplasty (ESG), which is non-surgical and minimally invasive.
Before these procedures, you’ll meet with many healthcare professionals, such as dietitians, psychiatrists, and surgeons.
They’ll perform several assessments before deeming you fit for the operation. Doing this is an extensive process, which is why it’s not for everyone.
Manage Your Weight Right
Managing your weight can be daunting. Weight loss methods work differently for everyone; you don’t have to force them upon yourself.
After all, what matters is that you’re willing to commit yourself to the process. It’s how you’ll benefit from its good results.