Losing some weight and maintaining a healthy weight can be a real challenge for many people. The good news is– some strategies can help you achieve your goals while you still improve your general health. In this article, we share six steps for healthy weight management that should make your losing/gaining weight easier.
HEALTHY WEIGHT MANAGEMENT
Good and healthy weight management requires a commitment to healthy living and consistent effort over time.
Weight management is a process, not an event. You have to be consistent in your effort and realistic in your expectations.
If you want to lose weight, it’s important that you understand that weight loss is not an overnight fix—and it won’t happen if you don’t take the time to make healthy changes over time, same thing goes for adding some weight too. The good news is that there are many healthy ways for people who want to maintain their weight or even lose more pounds than they currently weigh, and they include;strategies include:
1. Know your Body Type
When it comes to weight management and possibly every other factors as long as it relates to your dieting and exercising, knowing your body type is paramount. As this can better guide you on how to take the next step in your journey to a better weight management.
Body type otherwise refers to as Somatotype– it refers to one of the three generic bodily compositions: ectomorph, mesomorph, and endomorph.
Find out more on body type and how to determine which one you fall under here.
2. Know your BMI
BMI is a measurement of the relationship between your height and weight. It’s calculated by dividing your weight in kilograms by the square of your height in meters (or vice versa).
The ideal BMI range for adults is 18.5 to 24.9.
But the problem with BMI is that it doesn’t take into account body composition, muscle mass, bone density or other factors that influence health risk factors like obesity-related illnesses like heart disease or diabetes mellitus type 2 (DM2). Either way you should know your BMI.
3. Set Realistic Goals
After you have verified your body type and confirmed your BMI, at this stage it is clear to you which way your weight management journey is gonna go — be it shedding some pounds or gaining or maintaining your current weight.
However, the next best step would be setting realistic goals.
Setting goals that are too ambitious or don’t have time-bound deadlines will only lead you down a path of failure. Instead, choose specific and measurable goals for yourself that are within reach and doesn’t seem impossible.
For example, if you want to lose/gain 10 pounds by the end of next month, then be sure your goal is achievable and realistic enough so that it motivates you to stay on track. You could set up a reward system for yourself (e.g, if I reach my goal by June 1st I’ll buy myself something nice) or set up notifications via email or text message when certain milestones have been reached so that they serve as constant reminders throughout the journey towards reaching your goal weight!
4. Eat Smart & Don’t skip meals.
One of the most important things to remember is not skipping meals especially breakfast. Food will help you stay full and keep your metabolism running at its best throughout the day, which means that your body has more energy for other activities like working out or playing with family members etc.
Eat smart foods that provide energy without adding excess fat into your diets like whole grains including oatmeal, cereal flakes, waffles, pancakes, french toast, muffins bread rolls etc.
If you’re trying to put on some weight this is as important as the little snack in between meals. And if you’re trying to loose some weight make sure to have breakfast high in fibre because this will keep you full for a long time. As well as aiding your calorie deficit.
Plus, studies show that people who eat breakfast tend to be less hungry during the rest of their day than those who skip it. So eating something in the morning can make a big difference!
Another thing we recommend is keeping snacks on hand so they’re always available in case hunger strikes while you’re watching TV or reading a book; this way there’s no excuse not to grab one if needed (or just because). If possible try not to overdo it with calories either; instead focus on getting enough fruits, vegetables and whole grains every day while balancing out any extra calories through healthy fats such as nuts/seeds/avocados etc., which provide satiety without fat storage themselves.”
Fuel up on fruits, veggies and whole grains:
Fruits and vegetables are high in fiber, which helps to keep your digestive system moving. Some fruits and vegetables also have a lot of other nutrients, like vitamin C or potassium, that can help you feel better. The more variety of foods and fruits you eat throughout the day (including whole grains), the better!
Be careful when choosing what to eat, don’t skip meals or snacks because they’re not labelled “healthy.” Eating healthy doesn’t mean eating low-fat foods; it means eating balanced meals with lots of fresh fruits and veggies!
Yeah! EXERCISE! some may even sigh at the sight of the word. But there wouldn’t be a healthy weight management strategy without EXERCISE.
Regular exercise will help burn calories, which makes it easier for your body to control its blood sugar levels so they stay balanced throughout the day. Along with a ton of other great benefits, exercising is a great way to get your heart pumping and keep your body moving as well as keeping you fit and maintaining general good health.
If you’re new to exercising, start with a brisk walk for 30 minutes every day or try swimming, biking or jogging for 20 to 30 minutes three times per week.
If you want more of a challenge, try weight training at least three times per week. You can do this by joining an exercise club or buying some dumbbells at the store; it’s up to you! When exercising with weights, remember that it’s important not only what kind of exercise but also how much effort (intensity) you put into each session.
6. Get More Sleep
Sleep is important for a healthy body, mind and lifestyle. It helps you feel better focused, which can be difficult to do when you’re feeling tired. Getting enough sleep also helps your brain process stress better and make better decisions throughout the day.
While sleeping has good benefits such as relieving stress and improving brain functions etc.. it can also help in weight loss.
So you’re gonna have to get that quality sleep as much as possible.
With that said it is only fitting to end this chapter by saying if you snooze you loose.
Weight loss is a complex process. It requires a balanced diet and exercise, as well as stress management and other lifestyle factors.
Exercise is essential for weight loss because it burns calories and helps you maintain a healthy body composition (muscle vs fat). You should do at least 30 minutes of cardio or strength training five days per week to see results faster than if you were only doing one type of exercise.
Eat less food than usual but still make sure that you’re getting all your nutrients from whole foods such as fruits, vegetables, lean meats like chicken breast instead of fast food burgers or processed snacks filled with sugar & salt – these will not help in shedding pounds! And remember that portion control plays an important role too: cut down on portion size until they don’t seem enough anymore; then add more into those smaller containers until satisfied again before starting over again until reaching goal weight.
Note: losing weight is as much dependent on your diet as it is on exercise. But one may want to look at dieting as a bigger factor depending on your goal.
Nonetheless, it’s beneficial to combine the two properly. For clarity see this article.
If you’ve been struggling with being overweight for years or have recently started feeling sluggish due to lack of energy—or both—it may be time for some new habits around fitness. Whether it’s joining a gym membership or simply going jogging on weekends and just maybe you’ll find out just how much fun being fit can really be!
GAINING HEALTHY WEIGHT
If you’re looking to gain weight, there are many ways to do so in a healthy way. Your body needs the extra calories and protein that comes with gaining weight, but it doesn’t want them if they come from unhealthy foods. To help your body properly absorb nutrients, focus on eating whole foods (including fruits, vegetables and lean meats) that contain vitamins and minerals. And remember: even slow-burning carbohydrates such as brown rice should be consumed as part of an overall healthy diet plan rather than as part of your main meal every day!
Good weight management requires a commitment to healthy living and consistent effort over time. However, keep in mind that it takes time and effort to reach your ideal weight. And while many people find that they are able to improve their health by eating a healthy diet and getting regular exercise, others may need additional support mentally and emotionally in order to lose weight safely and maintain their new weights.
If there’s any way you feel we can help please don’t hesitate to reach out to us to assist in your personal fitness goals we are always ready to help. Or drop your questions in the comment section below.
Fitness is Health!! 👌🏾
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This is great info. Thanks for sharing!