Successfully managing a healthy weight can only be done if one knows how to maintain weight the right way. Is keeping the ideal weight all about calorie counting and intense workouts? What are the other factors that come into play with weight management? Read on to find out the answers to these questions.
Follow These 7 Steps on How to Maintain Weight for Long-Term Health Benefits
Step 1: Follow a Healthy Diet
To maintain the ideal body weight, restrict the intake of refined carbohydrates and processed foods. Instead, consume more low-calorie, high-protein foods such as lean meats, leafy vegetables, and low-fat dairy products. Follow the recommended daily calorie intake based on age, gender, and lifestyle. For an average man, the recommended intake of calories per day is 2,500, while it is 2,000 for an average woman.
Step 2: Be Physically Active
Half an hour to an hour of light to moderate exercise daily is recommended to maintain a healthy weight. For beginners, increase exercise regimen gradually. Start by walking more and doing light cardio exercises for at least 30 minutes a day. The key is to get moving every day to burn extra calories and increase metabolism.
Step 3: Stay Hydrated
Drink at least eight glasses of water every day to stay hydrated. To keep calorie intake in check, drink one to two glasses before meals. Limit consumption of sweetened beverages to avoid extra calories.
Step 4: Get Enough Sleep
Sleep deprivation is often linked to increased appetite and decreased energy level. Consequently, it may interfere with weight management. Without adequate sleep, energy levels are low, resulting in less motivation for exercise. It may also affect the production of leptin, which is the hormone responsible for appetite control. Aim to clock in at least seven hours of sleep to control weight and to enjoy the health benefits.
Step 5: Control Stress Levels
Excess stress may trigger increased appetite and food intake. When the body is stressed, it turns to food for comfort leading to impulsive or binge eating. Avoid this by keeping stress levels under control. Try different stress management techniques such as yoga, meditation, and deep breathing exercises. Getting enough rest and doing light exercises also help in keeping stress levels at bay and fighting fatigue.
Step 6: Keep Track of Food Intake
Use a journal or an app to track food intake. This helps increase awareness of the number of calories and amount of nutrients consumed on a daily basis. Also, keep a log of daily activities to ensure the body is getting enough exercise every day.
Step 7: Get Support
Connect with a partner or a group who are on a similar weight loss or maintenance journey. Join online forums, participate in group exercises, or get a friend or spouse involved to assist in maintaining a healthy and active lifestyle.
Learn more ways to maintain a healthy weight with this video by Healthline:
Reaching and maintaining a healthy weight is not all about looking and feeling good about one’s body. More importantly, it is essential in reducing the risk of various life-threatening diseases and conditions. Keep that number on the scale down to enhance holistic health and increase energy to enjoy life more.
What are other ways to maintain a healthy weight? Share them in the comments section below!
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