When it comes to achieve and maintain a healthy weight, the quantity you eat is as important as the type of food you choose, at least when your goal is long term. Obesity or even being overweight can increase your chances of heart attack, stroke, diabetes, cancer, arthritis, infertility, etc. Long story short, maintain your weight in the recommended range for your height is paramount if you want to live long, high quality and healthy life. Sensible eating habits and regular exercise can help you maintain your weight and limit the chances of chronic conditions.
Body Mass Index
There are ways to achieve your healthy weight, but first you need to understand body mass index (BMI) and figure out your ideal BMI. BMI is the ratio of weight to height. The ratio facts in the fact that taller people have more tissue and heavier bones than shorter people, hence they weigh more naturally. You can determine your body mass index by dividing your weight in pounds by your height in inches. Divide the answer by your height in inches and multiply by 703. The result is your body mass index. Studies have shown that a body mass index above 25 increases the probability of dying early and above 30 drastically increase it. When you have a body mass index of 25 to 29.9, you are considered overweight and when above 30, you are considered obese.
Causes of Weight Gain
You gain weight when your calories intake is greater than your calories burned. You maintain your weight when calories intake and usage is the same, as there is nothing left over for storage in fat cells. You lose weight when you burn more calories than you consume. It is recommended to limit weight loss to a pound per week, which means you need to burn 3,500 calories each week. There are many factors that influence your weight. Some people are genetically predisposed to gaining weight more easily than others. Diet has a strong impact on your weight, for obvious reasons. It is the source of calories for your body. Physical activity burn the calories you consume so that they are not stored as fat. Sleep influences your weight as well. There have been many researches showing a link between the duration of sleep and your weight. People who get little sleep tend to weigh more than those who get adequate sleep.
Tips on Weight Loss & Maintenance
It is quite easy to gain weight, but very difficult to lose it. Here are five tips that can help you achieve a healthy weight.
- Set a realistic goal: Often, you pick up unrealistic weight goals that are simply next to impossible to achieve like losing 10 pounds in a week. And when you don’t see results, you get discourage and give up the effort entirely. The idea is to set up realistic, achievable goals such as losing ½ pound in a week. As you will achieve your goal, you will feel encouraged to continue.
- Exercise: When you want to lose weight or maintain it, you simply can’t skip exercise. The intensity and frequency of exercise depends on your diet and genes, but more physical activity increases the probability of success.
- Reduce your blood sugar: Elevated blood sugar and insulin levels cause weight gain. You should avoid white bread, white rice and highly processed grain products. Instead, use whole grains, beans, nuts fruits and vegetables in your diet.
- Drink water: When you are thirsty, you should drink water instead of sugary drinks. Boxed juices and sugared soda add several hundred calories without providing you with much of essential nutrients.
- Eat slow foods: Fast food may be convenient and filling, but they contain too many calories as well as harmful saturated and trans fat. People who eat fast food frequently are more likely to gain weight and show early symptoms of diabetes.
In conclusion, the most important factor for losing weight to achieve your healthy weight and to maintain it is commitment and will power. You need to incorporate balanced, healthy, nutrient rich diet and exercise in your daily routine. And never become oblivious to your weight.