Whether you want to lose 5 or 50 pounds, gain 10 pounds or maintain your ideal weight, the same rules apply regarding how much your weight changes and how fast that occurs. Following a few simple guidelines while putting them into practice can make the difference in permanent weight management, instead of jumping from diet to diet, using medications, surgery or buying endless books.
Weight management isn’t limited to those who need or want to lose weight. Many people are concerned with being underweight. It’s also about those who want to maintain a certain weight.
In this guide, we’ll talk about what weight management is and how you can find the weight that’s right for you, as well as what you should or shouldn’t be eating. Then discover the health issues associated with being overweight or underweight and how you can change your eating habits for the long term. Finally, learn which exercises are ideal for you and how you can stick to them.
Finding the Weight that’s Right for You
One of the most common questions people have about their weight is, “How much should I weigh?” There are common methods that you can use to help you determine your ideal weight. There are also several factors to consider including your age, height, gender, bone density and your muscle to fat ratio.
So how do you pick the target weight that’s right for you? Do you set your goal based on a celebrity’s weight or a friend’s? Or do you aim for some previous weight you were say, 25 years ago? Unfortunately, this isn’t a good way to find your ideal weight.
It’s important to remember that one person’s ideal weight may be totally different from someone else’s. Comparing yourself to a family or friend’s body weight won’t give you an accurate idea of what weight is right for you, since their body size and shape will be different from your own.
It’s also not as simple as plugging your height, age, and gender into an online calculator and getting a number back. You need to consider factors like your health risks and how satisfied you are with your appearance when determining your ideal weight.
Basically, your ideal body weight is when:
- You no longer have health problems or risks for health problems caused by your weight.
- You are no longer limited from living the life you want.
- You are comfortable and accept your body as it is.
- You no longer worry about comparing yourself to others.
- Your hunger patterns and weight have stabilized. Listen to your body.
In the end, finding the weight that’s right for you should include more than one factor. Keep in mind your activity level, your muscle mass, your body shape and size, and your genetics. And of course, what you eat as well.
What You Should and Shouldn’t Eat
Getting rid of excess weight or gaining the weight you need to be healthy is only half the battle. Often the biggest challenge for many people is weight maintenance. Changing how you eat to lose weight, whether it’s a new diet or simply eating healthier, is one thing. But what about when you go back to your old habits? The key to success is to avoid certain foods and add ones that are good for you.
Choosing nutritious foods helps you lose weight or maintain weight. Foods such as fiber-rich fruits and vegetables, lean proteins and healthy fats help you feel fuller on less calories. The beneficial compounds and antioxidants in nutritious foods keep your body looking good and healthy.
Here are some of the best choices to eat in your weight maintenance plan:
- Green beans and almost all other vegetables
- Salmon and other lean fish
- Blueberries and most other berries
- Watermelon and other melons
- Tomatoes
- Kale and other leafy dark greens
- Pomegranates and other fruits
- Grains such as oatmeal
- Lentils and other legumes
- Lean meats such as chicken breasts, grass-fed beef or pork, and bison
While the following are also healthy and good-for-you foods, they are calorie dense – meaning they can be very high in calories. Eat these in moderation.
- Avocado
- Nuts and nut butters
- Olive oil
- Quinoa
- Dark chocolate
- Cheese/dairy
- Oats
- Beans
- Hummus
- Greek yogurt
- Dried fruits
- Coconut
- Butter
- Bacon
There are also several foods or food groups you should avoid as much as possible. They include:
- Most fats and oils – Most oils contain some form of fat. Yes, some are healthier for you than others, but most should be avoided or at the very least used in moderation. Instead opt for baking, searing, or pan frying in a non-stick pan. Another option is to use vinegar or low-sodium chicken stock.
- Refined sugar – Refined sugar is processed and simply empty calories. Replace with fruits such as pureed dates or applesauce. Raw honey and agave are good alternatives as well.
- Sugary drinks – Drink water, tea or homemade smoothies instead.
- Processed foods – Processed foods are often loaded with salt, sugar, refined grains and fat.
- Salt – Salt makes you retain fluids and acts as a stimulant, making you eat more. Instead experiment with herbs and spices to add flavor to your meals.
- Refined grains like white flour – These are often empty calories since the refined grain no longer contains fiber or nutritional value. Replace it with 100% whole grains and brown rice.
The foods you should eat when trying to lose weight, maintain your weight or even gain weight should be whole foods that are sold in their most natural state.
Common Health Issues if You are Overweight
The way you look isn’t the only reason to lose weight. Being overweight can lead to many common health issues and risks for long-term issues. Not everyone who is overweight will have all of these health problems. But it does make you more likely to have at least one of the following conditions:
- High blood pressure, heart disease and stroke – You are more likely to have high blood pressure and high cholesterol, both of which make heart disease or stroke more likely. Losing 5% to 10% of your weight can dramatically improve your risk factor.
- Diabetes – Type 2 diabetes is often brought on from being overweight or obese. Losing weight, eating a healthy balanced diet and getting enough sleep and exercise can cut your risk.
- Some cancers – Cancers of the colon, kidney, breast (after menopause), gallbladder, ovarian, pancreatic, endometrium (the lining of the uterus), and esophagus are all linked to excess weight.
- Gallbladder disease and gallstones – Gallbladder disease and gallstones are more common if you carry excess weight.
- Osteoarthritis – This common joint condition affects the knees, hips or back. Carrying extra weight puts pressure on these joints. Weight loss can ease this stress.
- Gout – This is another disease that affects your joints. It’s more common in someone who is overweight.
- Breathing problems, such as sleep apnea and asthma – Breathing problems are linked to being overweight. Weight loss can often improve breathing problems.
Carrying extra weight can lead to several health risks, but the good news is that losing weight decreases those risks.
Common Health Issues if You are Underweight
The media shows rail-thin models and actress wearing a size 0 as being the perfect size. But being underweight can have many health issues. Being underweight means you have a body mass index below 18.5.
Being underweight also means you could have one or more of the following health issues:
- Nutrient deficiencies – A below-the-normal BMI means you are not eating enough calories to maintain a healthy weight. This puts your body at risk for deficiencies in nutrients such as lack of calcium and vitamin D. You can also be deficient in iron, folate and vitamins B12, C and A.
- Impaired immunity – A weakened immune system from being underweight can leave you with a lack of energy. You also lack the proteins and antioxidants that are necessary to strengthen your immune function.
- Hormonal problems – Female reproductive problems is a top risk for underweight women. Being below a healthy weight causes hormonal imbalance that can halt or disrupt the menstrual cycle. You may have more difficulty conceiving, or be more likely to have a miscarriage.
- Increased risk of death – Underweight adults are at a higher risk of death.
- Underlying conditions – Being underweight can be a sign of an underlying emotional or mental disorder like anorexia nervosa.
People who are underweight are at risk for health issues in the same way that overweight adults are.
Changing Your Eating Habits for Good
Changing your eating habits to a healthier diet for the long term can be intimidating at first. But once you see how good it makes you feel and how good the food tastes, you’ll have a better chance of continuing it for the long term.
It’s not easy to change bad habits, but with the right tips you can get rid of old, unhealthy ways of eating. Here are seven tips to help you change your eating habits for good.
- Begin with baby steps. Make small changes in your food choices and exercise. Control your eating each day by starting with a nutritious breakfast. Eat when you’re actually hungry and stop when you’re full. Reduce portion sizes and give up extra helpings. Make sandwiches with whole-grain bread. Replace one sugary drink with water each day. Eat smaller portions of calorie-dense foods. Add large portions of vegetables.
- Be more mindful. Pay more attention to what you’re eating and drinking. Read food labels to become familiar with ingredients. Make a note of everything you put in your mouth. Eat your meals seated at a table without any distractions.
- Create a plan and be specific. Create a menu of what you are going to eat each day. Make a plan of how you are going to start eating more fruit, how often you are going to the gym or what you’ll have for breakfast each day. Take a piece of fruit to work every day for a snack. Stock up on healthy foods and avoid bringing trigger foods into your home.
- Set mini-goals every week. For example, set a mini-goal each week to try one new vegetable. Look for ways to add one more serving of vegetables to your meals each week.
- Don’t give up anything. You can still have chocolate; just have a taste instead of an entire box of chocolates. Eat the foods you enjoy in smaller quantities.
- Forget counting calories. Instead focus on healthy, nutritious foods.
- It’s important to shop for healthy foods. But it’s just as important to actually eat them. When you get home from the store, wash and chop fruits and vegetables right away and store them in glass containers in your fridge. That way they are ready and easily accessible when you want them.
Eating healthily for the long term can be easily achievable with a bit of preparation and planning.
Finding Your Ideal Way to Exercise and Sticking to It
Exercise is one of those things that many people hate. When they think of exercise they think of hours in the gym lifting weights or running on a treadmill. Boring. But exercise doesn’t have to be boring. Actually, finding your ideal way to exercise means you’re more likely to stick with it.
Choose activities that make you feel happy and confident. Find ones that you enjoy. Don’t choose activities like running or lifting weights at the gym if it makes you feel clumsy or inept. Instead pick something that fits your abilities and lifestyle, maybe something like yoga or gardening.
Break through the mental barriers that keep you from exercising. Get rid of the all-or-nothing attitude that says you have to spend hours at the gym or force yourself to do boring, painful activities.
Don’t beat yourself up about your body, your fitness level or even your lack of willpower. Set realistic expectations. You won’t transform your body overnight.
When choosing your ideal exercise, take into account your skill level, your physical ability, your interest and the amount of time you have available. For example, maybe you are a busy executive who travels a lot, have a shoulder sprain and want to build strength in your upper body, but hate the thought of going to the gym.
Instead of lifting weights for hours, you can do bodyweight strength training anywhere.
Think outside the gym if it fills you with dread. Getting outside can make all the difference in sticking to your exercise plan. Outdoor activities like running, swimming, biking and hiking are all good choices.
Or try indoor activities if the weather doesn’t permit being outside. You could learn a new dance routine, take up yoga or Pilates.
Here are some more suggestions:
- Horseback riding
- Ballroom dancing
- Rollerblading
- Paddle boarding
- Kayaking
- Gymnastics
- Martial arts
- Rock climbing
- Zumba
- Tennis
- Ultimate Frisbee
- Fencing
- Gardening
- Team sports such as baseball, football or basketball
- Activity-based video games such as the Wii or Kinec
Once you find an exercise you enjoy, sticking to it is what counts. Here are tips to help you along the way:
Start small and build momentum by setting a small goal. Start with an easy goal, say moving for ten minutes a day. Then work up to longer times.
Make it automatic with triggers or reminders such as the time of day, place or some other cue that kicks in the automatic reaction. For example, when the alarm goes off you automatically head out the door for your walk.
Reward yourself for completing your workout, reaching a new fitness goal or for showing up when you really didn’t want to.
Make exercise social by working out with friends and others that keep you motivated.
Finding your ideal exercise and sticking to it long term can be as simple as taking a walk outside with your dog. No matter what form of exercise you use, the key to reaping its benefits is to stick with it. And that comes from staying motivated through rewards, socializing and making it easy.
In the end, weight management comes down to making healthy choices and changes in your daily habits. It means moving more, eating more natural foods and keeping yourself motivated through the long term to see the results you want.
