By Pooja Valeja,
Weight gain has always been an issue for everyone, whether it’s a young college girl or an older adult suffering from knee pain due to obesity; each needs to shed excess fat. Obesity is the leading cause of many health problems. On the other hand, with the variety of options available, there’s a high tendency to gravitate toward junk food or unhealthy eating habits. Not to mention our cyclical lifestyles that require us to spend more time at work and get less Sleep, this contributes to a bit of stress eating.
While it is essential to understand your body, metabolic rate, and digestive capacity, it is also crucial to determine whether your weight is healthy, unhealthy, or somewhere in between. Sometimes, we assume that a person’s weight is unhealthy solely due to having a broader body frame or greater height. Each individual’s body mass index, muscle composition, fat percentage, water retention, and other factors require examination. Maintaining a healthy weight is vital for overall well-being. However, the concept of a “healthy weight” can often be misinterpreted or overly simplified as merely losing weight, being thin, or being overweight.
Let’s dive into the process:
Step 1: Understanding healthy weight:
A healthy weight is essential for overall health, depending on factors such as body composition, height, and gender. Recognizing each person’s ideal weight is vital and varies based on genetics, age, muscle mass, and activity levels. It involves not only appearance but also reducing the risk of chronic conditions like heart disease, diabetes, fatty liver, and many others.
Step 2. How to determine a healthy weight
There are several methods for determining whether you are within a healthy weight range. Some of the most common include three numerical factors that could help you calculate your ideal weight:
- Body Mass Index (BMI)
- Waist-to-Height Ratio
- Body Fat Percentage
Step 3. Determine the factors that influence healthy weight
While excessive exercise, burning calories, and maintaining an optimal healthy diet can help us achieve our desired weight, several other factors can also contribute to weight plateauing or fat loss without showing any weight loss on the scale. So, what are these factors?
- Genetics
- Age
- Hormonal Changes
- Lifestyle
How to achieve an ideal healthy weight?
For all those who want to maintain a healthy weight, we have finally reached the point where we understand how to achieve this and how long the process takes.
A. Create a mindset:
Before you start any exercise regime, join a gym, or even commence a nutritional program, it is crucial to create a mindset focused on healthy weight. Weight management is a continuous process; it must be involved and satisfying rather than frustrating and starving. So, the most important thing is to create a positive mindset and environment around yourself.
B. Focus on nutrient-dense foods:
Its essential to avoid junk and include nutritious food. A balanced meal is preferable with high fibre and low-fat content. Eat a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are essential for weight management yet low in calories.
C. Practice portion control:
While maintaining a calorie-conscious diet rich in nutrition is excellent, it is also essential to practice portion control. Portion sizes play a significant role in regulating calorie intake in the body. An easy way to do it is by keeping a count on the calorie intake.
D. Increase activity:
While you can maintain your diet, it is crucial to boost your activity. Joining a gym, starting to walk, jog, or cycle, or even doing stretching exercises at home along with yoga can be excellent options. If you are a sport lover or lazing around the pool, it time to dip-dive and burn some extra calories.
E. Get enough sleep:
Adequate sleep plays an essential role in weight management as well as stress management. One should aim to sleep for at least 7 to 8 hours to allow the body to rest and function better. Not many are aware but sleep helps physical health, mental function and emotional well being.
F. Visit a dietician or a Nutritionist:
If you work in an industry like entertainment or sports, you may need to maintain a specific body weight. Consulting a nutritionist or dietitian might be a great option. They can analyze your body type and recommend an ideal diet.
G. Set realistic goals:
Achieving a healthy weight is a gradual process. Set realistic and sustainable goals that focus on long-term changes rather than quick fixes. Some challenges may arise along the way.
H. Beware emotional eating:
You may sometimes be stressed or bored, which could lead to emotional eating.
I. Take note when traveling:
One of the most important moments is when you are traveling and wish to indulge in calories. There are times unknowingly when we grab high calorie junk. Its time to take note, even if that’s on your phone.
J. See a doctor or nutritionist:
Consult your family doctor or nutritionist to identify any existing disorders. As experts in analyzing body types, they are the best individuals to guide you on your journey to achieve your ideal body weight.
