The healthy weight means being physically fit mean more active, feel stronger and energetic and boost your self-esteem. Being a healthy weight will control and reduces the risk of life-threatening illnesses such as heart disease, stroke, cancers and diabetes. the details steps to Ways to Maintain Healthy Weight are discussed in details here.
Eating healthily habit is one of the best decisions you can make for your better overall health. You can enhance even much more fold if you combine it with being more physically active. Making a positive lifestyle change can also give you back a sense of control by helping you focus on what you can do for yourself.
Your BMI Index will show your BMI category:
- A BMI of 18.5 or lower is underweight.
- A BMI between 18.5 and 24.9 is a healthy weight.
- A BMI between 25 and 29.9 is overweight.
- A BMI of 30 or higher is obese (well above the healthy weight range for your height)
- A BMI of 40 or higher is very obese.
Your waist measurement is another good guide to your weight. People who have a lot of fat around their waist have a higher risk of health problems.
Measure your waist by placing a tape measure halfway between your lowest rib and the top of your hip bone.
A healthy waist measurement:
- For women is less than 80cm (31½in).
- For men is less than 94cm (37in).
- For men of South Asian origin is less than 90cm (35in).
Obesity affects your health:
Obesity has a far-ranging negative effect on health. The health effects associated with obesity include, but are not limited to any one of the following:
1) High blood pressure: Obese has Additional fat deposited in body tissue, need more oxygen and nutrients in order to keep alive which requires more blood to the fat tissue, due to this heart has to pump more blood through blood vessels. The more circulating blood also means more pressure on the artery walls. Higher pressure on the artery walls increases the blood pressure. In addition, extra weight can raise the heart rate and reduce the body’s ability to circulate blood through the vessels.
2) Diabetes: Obesity is the major cause of type 2 diabetes and begins in adulthood but now occurring in children also. Obesity can cause resistance to insulin is the hormone that regulates blood sugar. When obesity causes insulin resistance, blood sugar level remains on the higher side. Even moderate obesity dramatically increases the risk of diabetes.
3) Heart disease: Atherosclerosis (hardening of the arteries) is present 10 times more often in obese people as compared to those who are not obese.
4)Coronary artery disease is more prevalent in obese individuals because fatty deposits build up in Coronary Artery which supplies blood to the heart tissues caused narrowed arteries and reduced blood flow to the heart can cause chest pain (angina) or a heart attack. Blood clots can also form in narrowed arteries and cause a stroke.
5)Joint problems: including osteoarthritis – Obesity can affect the knees and hips because of the stress placed on the joints by extra weight.
6)Sleep apnea and respiratory problems: Sleep apnea, which causes people to stop breathing for brief periods, interrupts sleep throughout the night and causes sleepiness during the day. It also causes heavy snoring. Respiratory problems associated with obesity occur when the added weight of the chest wall squeezes the lungs and causes restricted breathing. Sleep apnea is also associated with high blood pressure.
7)Cancer: women, being overweight contributes to an increased risk for a variety of cancers including breast cancer, colon, gallbladder, and uterus.
Men who are overweight have a higher risk of colon cancer and prostate cancers.
8)Metabolic syndrome -Metabolic syndrome are a complex risk factor for cardiovascular disease comprised of six major components: abdominal obesity, elevated blood cholesterol, elevated blood pressure, insulin resistance with or without glucose intolerance, the elevation of certain blood components that indicate inflammation, and elevation of certain clotting factors in the blood. In the US, approximately one-third of overweight or obese persons exhibit metabolic syndrome.
9)Psychosocial effects: Overweight and obese persons are often blamed to be lazy or weak-willed. It is not uncommon for overweight or obese persons having lower incomes or having fewer or no romantic relationships.
Maintaining Healthy Weight tips:
Many things can affect your weight, including genetics, age, gender, lifestyle, family habits and culture, sleep, and even where you live and work.
Calories consume in diet:
Choosing healthy nutrient-dense foods but not a lot of calories
To maintain your weight the same,
- You need to burn the same number of calories as you eat and drink.
- To lose weight, burn more calories than you eat and drink.
- To gain weight, burn fewer calories than you eat and drink.
Tips for Healthy Weight maintenance:
- Be as physically active as you can.
- Talk to your doctor about your weight if you think that you weigh is too much or too little.
- Aim for at least 150 minutes of moderate-intensity aerobic activity each week. You don’t have to do that all at once. Break it up over the whole week, however, you like. If you can’t do this much activity right away, try to be as physically active as you can. Doing something is better than doing nothing at all.
- Regular exercise can make it easier for you to do daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay independent.
- You don’t have to spend a lot of money joining a gym or hiring a personal trainer. Plan physical activities that you enjoy—for example, walking, running, bicycling, gardening, house cleaning, swimming, or dancing. Try to make time to do what you enjoy on most days of the week. And then increase how long you do it, or add another fun activity.
- Build more lean muscle. Maintain, or even increase, your metabolism by continuing to build lean muscle
- Fight off hunger with more filling foods. Keeping that feeling of fullness can be done with foods high in fibre -think fruits and vegetables, whole grains, and lean protein.
- Avoid temptation. There are many ways to avoid daily temptations, including planning ahead when eating out, eating out less, and banning your worst weaknesses from the house.
- Count calories. My Calorie Counter to keep a running total throughout the day if that helps you keeps track of calorie consumption.
- Plan your meals in advance. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.
- Consider adding minutes to your exercise plan. Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. Participants in the weight control survey walked for at least 60 minutes daily — or burned the same calories with other activities — so aim for 60 to 90 minutes of physical activity every day.
- Measure your portions. According to a Center for Disease Control (CDC) study of more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats, the most caloric foods, in particular. This doesn’t mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you much to eat, and how much to take home in a doggie bag.
- Weigh yourself daily. The same CDC study reported that people who weigh themselves once a day are twice as successful at keeping off lost weight as those who don’t step on the scale as often. Daily weigh-ins, which can be discouraging when you’re on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens.
- Include dairy in your diet. According to a study of 338 adults, those who ate three or more servings of low-fat dairy daily were more likely to keep off the weight than those who ate one serving or less. For women in particular, this has the additional benefit of improving bone health.
- et your plate be your food guide. When you can’t count calories or measure portions accurately, Banes recommends using the “plate method” as a way to control the amount you’re eating. A great tip for dieters, it works just as well for people on a maintenance plan. Simply put, when you serve yourself using this method, at least half your plate should be vegetables and the remaining space should be divided evenly between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables, fruit or low-fat dairy.
- Watch less TV. In the National Weight Control Registry Survey, dieters who watched fewer than 10 hours of TV a week were more successful in maintaining weight loss than those who spent more time vegging out in front of the tube. And less TV time might have other benefits, too — an analysis from the Harvard School of Public Health found that too much TV can raise your risk for heart disease, diabetes, and death.
- Eat breakfast. They call it the most important meal of the day for a reason. In the survey, women who regularly ate breakfast were more successful with long-term weight loss than those who skipped the first meal of the day. It’s best to eat similar healthy choices regularly (think oatmeal, Greek yoghurt, and fresh fruit) and always start out with a good breakfast to avoid splurging or overeating on special occasions.
Now that you know the secrets to long-term weight-loss success, get started with your weight management program today!
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- these are the few tips discuced here for Ways to Maintain Healthy Weight, impliment in your day to day and enjoy your excellent health.
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