Ideally, a healthy weight is just as important for good
health and well-being. However, what may constitute a "healthy"
weight can hardly be determined. That is because it varies from one person to another,
considering several factors that are present in each individual. From this book
you will see the concept that gives rise to healthy body weight, several ways
that it may be determined, and tips and strategies on how to bring about and
maintain a healthy weight.
Understanding Body Weight
Body weight is associated with hereditary, environmental,
and Behavioural factors. It must be stated that body weight by itself does not
paint an entire picture of health. The contributing factors such as muscular mass,
body composition, and fat distribution will play vital roles in the overall
healthy picture.
Importance of Healthy Weight
Risk of multiple diseases: As noted by the researchers,
several diseases are lower for people with normal weight and the normal weight
is calculated as:
- Heart Disease
- Diabetes
- Joint Problems
- Obesity
- Mental Health
What is Healthy Body Weight?
1. Body Mass Index (BMI)
BMI stands out as one of the most commonly used indexes to
determine if a person is underweight, normal weight, overweight, or obese. The
following formula is used in calculating BMI:
BMI = Weight (kg)/ (height (m))’2
2. Waist Circumference
Waist Circumference is another dimension in excess abdominal
fat and susceptibility to metabolic syndrome, cardiovascular disease, and
characterized type 2 diabetes, the higher the more prone an individual is. More
than 35 inches or 88 cm waist, female. More than 40 inches or 102 cm waist,
male.
3. Body Composition
Body composition means the proportion between adipose tissue
and fat free mass in the total body. The greater the amount of obesity you are
endowed with, the closer you are with potential health risks. The methods
applied in the measurement of body composition include:
4. Lifestyle Factors
Apart from the direct measures of the physical body, lifestyle factors play a crucial role in determining whether a given weight is healthy or not. Some of them include;
- Diet: The quality and quantity of food can significantly
affect weight. A balanced diet rich in whole foods, fruits, vegetables, lean
proteins, and whole grains are considered essential.
- Physical Activity: Be active. This is one of the ways to
stay in shape. It burns calories and muscles are developed, which may elevate
metabolic rate.
- Sleep: A sleep quality and quantity deficiency can lead to
weight gain and obesity. Sleep in for 7 to 9 hours a night.
- Stress: Accumulation of pounds and obesity development
result from chronic stress. Stress needs to be managed with awareness,
exercise, or other means in order for you to reach a healthy body weight and
maintain it.
How To Win At Maintaining A Healthy Body Weight
1. Set Realistic Goals
In terms of maintaining weight, the goals should be
realistic, achievable, and gradual. The idea of losing 1-2 pounds per week is
the most preferred goal, while quick results may easily prove unattainable and
will take a wrong toll on the body in the long term.
2. Balanced nutrition
It is very important for maintaining a healthy weight. Other
than that, the following can be followed:
- Consume Whole Foods: Instead of taking in more processed
types of food, opt for whole food types. Those are usually richer in nutrients
but have fewer calories.
- Control Portions: Controlled portions mean not taking much.
Eating from a small plate or bowl would be the best option.
- Drink Water: Drink sufficient quantities of water at regular
intervals of the day. Sometimes, thirst is confused with hunger.
- Limit Sugary and Refined Foods: Limit sugary drinks,
sandwiches, and any other processed foods that make people look chubby.
3. Active Sufficiently
The high maintenance activity regarding weight is physical activity. At least 150 minutes per week of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intense aerobic physical activity per week and muscle-strengthening activity on 2 or more days.
Find things you like to do: You need to find out something
you enjoy doing such as dancing, swimming, cycling, or hiking. The more you
enjoy the activity, the easier it will be to follow through with an exercise
routine.
- Vary Your Routine: The mix of exercises will make it new and
interesting to you if done. Keep in mind that incorporating aerobic exercise,
strength training, and flexibility exercises is a good holistic combination.
4. Track Your Progress
Keep a food, exercise, and weight diary. This will help you
see your progress. You can do it in a journal or other mobile applications,
which also allow you to record your meals and workouts. In this manner, you
will be able to look out for patterns, make the needed adjustments and keep
yourself accountable.
5. Build Support End
Don't be afraid to ask for support from family, friends, or
professionals. Joining a weight loss support group, meeting with a registered
dietitian, or hiring a personal trainer will provide motivation, encouragement,
and accountability.
Healthy Weight Maintenance
1. Healthy Habits Established
Establishing and maintaining healthy habits is the building
block of continued weight management. Make and practice a healthy pattern of behaviors that promote healthy eating, physical activity, and self-care.
2. Emotional Eating Awareness
By being aware of emotional eating, weight management can
get sabotaged. Try to work out ways to tackle emotions without using food.
Journaling, meditation, and talking to a friend are some of the tools.
3. Flexibility Maintained
Life can be unpredictable; therefore, your weight management
must also have a flexible approach. When setbacks or failures strike, don't get
too down on yourself. Just note the situation and redirect your focus toward
your goals.
4. Check-Ins
Monitor your weight, goals, as well as habits with
check-ins. This guides you in monitoring what's working and what may need to be
adjusted because of lifestyle, health, or body changes.
5. Celebrating Successes
Celebrate those small victories Acknowledge and enjoy them:
reinforcing what's working for you can help motivate you to continue healthy
behaviors.
Conclusion
Body weight will involve many more than just superficial
facets and factors. The knowledge of well-balanced nutrition and regular
physical activity, along with healthy habits, will allow a person to acquire a
healthy weight and retain it, thus leading to long-term modification. The
process of good health is highly individualistic and idiosyncratic. Take care
of your overall well-being while working toward a balanced lifestyle which can
help you support not only your weight but also your total health and happiness.
Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.