Losing weight and achieving your body goal is something to be proud of but maintaining an ideal weight after finally achieving it, is another. As they say, keeping it or maintaining it, is actually the hardest part. Controlling yourself and making sure you’ll not go back to your old eating habits is a lot of work, more than you imagine.
In this blog post, we will discuss more about how one can maintain an ideal body weight and some tips and advice on how to keep you in shape.
IN THIS ARTICLE
10. Conclusion
What is Ideal Body Weight?
Ideal body weight (IBW) is the weight for your height that puts you at the least risk of dying. Researchers have been studying the link between body parts and health for over a hundred years, which led to this definition. Height-weight tables are used to figure out IBW based on weight, height, and frame size.
Dietitians and researchers have used the Ideal Body Weight (IBW) model to quickly assess risk, but it is known to be imperfect. IBW formulas were made from anthropometric measurements of people with life insurance policies taken between 1885 and 1908. These measurements gave information about death rates by gender and age. Experts from the U.S. Life insurance companies have put out information about how being overweight or obese affects the risk of dying. Research from the same time showed over and over that there was either no connection or the opposite. The purpose of this text is to draw attention to how complicated and useful the IBW method is as a whole.
HEALTH BENEFITS OF HAVING IDEAL BODY WEIGHT
Keeping your weight in the normal range is a key part of getting older healthily. As in other stages of life, having a high body mass index (BMI) can make it more likely for older people to have health problems. Some of these are diabetes, heart disease, high blood pressure, and stroke. These risks can be cut down by losing weight or staying at a healthy weight.
Being underweight also makes it more likely that you will get sick. If you have a low BMI, you may be more likely to get osteoporosis or anemia, and it may be harder for you to get better after getting sick or infected.
A Healthy Blood Flow
Maintaining a normal weight helps the blood move through the body well. For the body to move oxygen around well, it needs to have good circulation. In turn, this makes it possible for your lungs, heart, and muscles to work well.
A healthy blood flow can also help you fight off infections and diseases and get rid of waste from your body’s different organs. A supplement that is safe for vegetarians and has pine bark extract in it may help healthy blood flow in the veins.
Helps With Physical Pain
Being overweight can make you less active physically and make it more likely that your joints, bones, and muscles will hurt. So, it’s important to keep a healthy weight because it makes these parts of the body work less hard. It can also help you move around better in general.
Improves Immune System Function
The immune system is made up of different cells that protect the body from germs, viruses, and other harmful substances from outside the body. To stay healthy, the balance of these cells is important. This balance can be upset by things like your diet and having too much body fat, which can cause these cells to hurt your body.
Healthier Heart
When you’re not doing anything, your heart has to work harder the more you weigh. Even a small amount of weight loss can make the heart work better and send more blood to the organs that need it. Keeping a healthy weight puts less stress on the heart and lowers the chance of having a heart attack, high blood pressure, or angina.
Lower Risk of Diabetes
People who are overweight are more likely to get Type II Diabetes. This is a fact that has been proven over and over again. If you’ve been told you have Type II diabetes, losing weight may help you keep it under control. If you don’t have this type of Diabetes, you can lower your chances of getting it in the future by taking care of yourself and working towards a healthy weight. In some cases, if you lose weight and keep it off, along with the other benefits of having a healthy weight, your doctor may decide that you can control your Diabetes with a healthy diet.
Avoid Getting Osteoarthritis
Osteoarthritis is a condition that affects the joints in the body. Extra pressure on the joints from being overweight can cause this condition. By keeping a healthy weight, it’s easy to stop this crippling disorder before it even starts. With a healthy diet and regular exercise, the body’s joints will carry less weight and be damaged less over time.
Keeping your weight where it should be is very important and good for your health as a whole. The fact that you’ll look good and feel good about yourself when you reach your ideal weight is just one of the many benefits you’ll get from doing this.
How Can One Maintain An Ideal Body Weight Thru Nutrition
We can’t say enough about how important a balanced diet is for living a healthy life. A healthy way of life can be reached by eating a balanced diet and making sure the body gets all of the essential nutrients it needs. A good meal plan can help you reach your ideal weight and lower your risk of long-term diseases like diabetes, heart disease, and cancer.
Good nutrition can help you lose weight without making you crave food or feel hungry. This is because healthy foods are full of good things for your body, while processed foods are usually full of fat, sugar, and salt. When you don’t get enough nutrients, you want quick-energy foods like candy and chips. Without them, you won’t want to eat things that are bad for you.
Whole foods also have more fiber in them. Fiber gives food volume, which makes you feel fuller and keeps you fuller for longer. Also, high-nutrition foods require more chewing, which slows you down and makes you more aware of what you’re eating. So, your body has a chance to tell your brain when you’re full.
If you eat well, you can also eat more of the healthy foods you like. Because whole foods have more water than processed foods, you can eat more of them without eating too many calories. This means you won’t feel hungry when you don’t need to, which makes it easier to stick to your plan.
A balanced diet includes the following groups of healthy foods:
- Leafy greens, starchy vegetables, legumes like beans and peas, red and orange vegetables, and others like eggplant are all good choices.
- Whole fruits, fresh or frozen fruits, but not canned fruits that have been dipped in syrup.
- Whole grains and refined grains are both types of grains. Quinoa, oats, brown rice, barley, and buckwheat are some examples.
- Lean beef and pork, chicken, fish, beans, peas, and legumes are all good sources of protein.
- Low-fat milk, yoghurt, cottage cheese, and soy milk are examples of dairy products.
Learning Controlling Portions To Manage Weight
People think that bigger portions lead to overeating and unwanted weight gain. Research shows that there are many things that can affect how much you eat. Most of what people serve themselves gets eaten. So, controlling the size of portions can help keep people from eating too much. Here are a few things you can try:
Eat on a smaller plate
On a bigger plate, a standard-sized portion will look small, which will make you feel less full. Use a smaller plate to avoid having too much food on it.
Don’t double your carbs
Do you need bread, naan, or chapatis with your meal if you already have some starchy carbs? You could be doubling your portion, so if you like bread on the side, you’ll need to cut back on the amount of starchy carbs on your plate.
Try out measuring cups
Finding it hard to figure out how much to eat? Try measuring with cups. You don’t have to use special cups, though. Any teacups, mugs, or other containers will do. It’s just a simple way to make sure you always get the right amount.
Choose how you spend your time
Finish your meal with fruit rather than chocolate cake. Even though they both have the same number of calories, an apple will help you feel fuller than a couple of squares of chocolate.
Do not pick at leftovers
Don’t give in to the urge to eat your kids’ or grandchildren’s food or leftovers.
It’s not good to waste food, but that doesn’t mean you have to eat the rest of everyone else’s meals. Don’t eat your children’s or grandchildren’s food or nibble on leftovers that aren’t quite enough for a full serving. If this happens often, make it a habit to cook less or come up with a way to use up leftovers in another meal.
20-minute rule
Think you still want more? Wait about 20 minutes before going back for seconds. It might take a while before you feel full after eating. So don’t give in to the urge to keep eating to see if you feel better.
Check food labels
Make sure you know what size serving the nutrition facts on the front of the package apply to. It might not be the same as how much you usually serve yourself.
Ask for less
When you go out to eat, watch out for portions that are too big. Say no to the bread basket and think about whether you need chips with your burger. It’s easier to resist temptation if the food isn’t on your plate.
Effects of Exercise on Maintaining Body Weight
Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or keep your weight at a healthy level.
When you’re trying to lose weight, more physical activity makes your body use or “burn off” more calories. When you burn calories through exercise and reduce the number of calories you eat, you create a “calorie deficit,” which makes you lose weight.
People can stay at a healthy weight or lose weight if they stay active. It can also lower the risk of heart disease, diabetes, stroke, high blood pressure, osteoporosis, and some cancers. It can also reduce stress and improve mood. Sedentary (not moving around) lifestyles do the exact opposite.
Even though physical activity is good for your health, people all over the world are doing less of it. This is true at work, at home, and when they travel. About one-third of people around the world don’t get much or any exercise.
In addition to exercising or working out, sleep is also important for keeping a healthy weight. A good night’s sleep is an important part of being healthy, and it may also help you keep a healthy weight. There’s more and more evidence that people who don’t get enough sleep are more likely to gain weight and become obese than people who sleep seven to eight hours a night. If you don’t get enough sleep, you tend to eat more and have less energy for physical activities. When you’re tired, sports and exercises like weightlifting and those that require balance can be less safe.
Importance of Sleep and Managing Stress for Managing Your Weight
People who wanted to lose at least 10 pounds were more likely to reach their goal if they slept between 6 and 8 hours every night. The study shows that getting rid of stress also helps people lose weight.
500 people who took part in the study were told to lose 10 pounds over the course of six months.
Stress has a big effect on your waist size and how easy it is to lose weight, which may sound strange. For example, many studies show that stress and not getting enough sleep can cause your cortisol levels to go up (the stress hormone). If you have a lot of cortisol in your body, you might:
- feel hungrier
- want to eat more sugary, fatty, and calorie-dense foods.
People can also get fat around their bellies if they have too much cortisol in their bodies.
Learning to deal with stress through exercise, meditation, and being more aware of what you eat can make a big difference in your health and help you keep weight off in the long run.
In fact, many studies have shown that metabolic dysregulation is a common result of not getting enough sleep. This is true whether the lack of sleep is caused by self-induction, insomnia, untreated sleep apnea, or other sleep disorders. Lack of sleep is linked to more oxidative stress, glucose intolerance (which can lead to diabetes), and insulin resistance. More time awake may give you more chances to eat, and less sleep may mess up your circadian rhythms, which can make you gain weight.
Setting Up An Environment That Helps With Weight Loss
When you think about managing your weight and health, you probably think about eating low-fat and low-sugar foods, at least five fruits and vegetables a day, lean protein, healthy grains, and getting some exercise. Taking action will make it easier to keep track of the calories you eat. To do this, get help from the people and things around you.
Major environments include:
- Work
- Food shopping
- Home
- Social events and restaurants
- Holidays
- Travel and vacations
Ask your family and friends for help
When you want to lose weight, your friends and family can be your worst enemies. It could be unintentional, or it could be because your efforts remind them of their own not-so-healthy habits, or they might think that your actions will make them eat less. If you let them, they can make your life very hard. Engage their support from the start by telling them what you want to do and why, and how much their support and help would mean to you. They may also be able to use your new recipes and ideas. It may be more positive and convincing to talk about “gaining health” and the benefits it will bring than to talk about “losing weight.” Recruit the help of a good role model if you know one. Most likely, they will be happy that you asked them to help and will be eager to do so.
Find a workout buddy
Work with a friend and plan to do things at set times. Even though it’s easy to find a reason not to work out, you’re less likely to do so if you’ll be letting someone down. A workout partner can also help you try new things. For example, you and two other people can each do one leg of a fun triathlon as a team of three. Feel the fear and do it anyway. You will be surprised at how good it makes you feel.
Tracking Progress
Setting goals is a good way to improve yourself as a person and as a worker. When you set goals, it’s important to keep an eye on your progress and make sure you’re reaching each one. The more goals you reach, the more you’ll see yourself grow and improve in both your personal and professional life.
Managers and people should keep track of their goals if they want to make progress. But setting up a system to track goals can take some time and money. Does it really deserve all the time and work? Does keeping track of goals really help businesses?
Yes, that’s the answer. Keeping track of goals can help your team or business in many ways, such as:
Sets up a long-term plan with short-term goals
- Makes it 42% more likely that a goal will be reached.
- Reduces the amount of time it takes to reach a goal.
- Holds team members accountable for their work and on task
- Helps businesses switch to awards and recognition based on performance.
- helps businesses make plans (can reveal future resource allocation needs, for example)
- Reduces stress (gives your teams the ability to set priorities, reducing the stress that comes from “everything is on fire” levels of urgency)
When you start keeping track of your goals, you usually hold yourself accountable for them. This usually makes it more likely that you’ll reach your goals. Most of the time, the more goals you push yourself to reach, the more skilled and successful you can become in both your personal and professional life.
Setting Up A Weight-Maintenance Plan
There are some things to keep in mind when you start a plan to lose weight. There may be something in your way that makes it hard for you to lose weight. Or it could have made people gain weight to begin with. You should also be careful about where you go for help. Your plan to lose weight should be safe and work.
You can also use supplements like Juju Easylim that can help you stick to your goals. This effervescent tablet will help you stop having sudden cravings and eating too much. Juju EasySlim keeps you feeling fuller for longer. Change your diet to make it healthier without losing any of the nutrients. Fruits and vegetables are used to make Juju EasySlim, which helps keep your body healthy and your weight in check.
Frequently Asked Questions
How do I determine my ideal body weight?
Several things, like your age, gender, height, and body composition, can help you figure out your ideal body weight. You can use tools like Body Mass Index (BMI) calculators or talk to a health professional to find out what your healthy weight range is.
How do I balance occasional indulgences while maintaining my ideal body weight?
Moderation and being aware of what you’re eating can help you find a good balance between occasional treats and staying at your ideal weight. Instead of giving up all of your favorite foods, try to eat less of them or choose ones that are healthier. Also, make sure to get some exercise and physical activity every day to burn off extra calories.
What strategies can I use to overcome weight maintenance plateaus?
Changing up your workout routine, keep track of what you eat, focus on strength training, and get enough sleep are all ways to get past a weight maintenance plateau. It’s also important to be patient and consistent, since losing weight and keeping it off can be slow.
How can I stay motivated and consistent with my weight maintenance plan?
Set specific goals, track your progress, celebrate your successes, and give yourself rewards for your hard work. This will help you stay motivated and on track with your plan to maintain your weight. Find a support system, like a workout buddy or a health coach, who can hold you accountable and give you motivation.
Are there any specific challenges for Filipinos in maintaining an ideal body weight?
Filipinos can find it hard to stay at a healthy weight because of their culture and social norms about food, such as eating big portions and a lot of fat. A higher risk of obesity and the health problems that come with it may also be caused by genes. To deal with these problems, it’s important to learn about healthy eating habits and make changes to your life that put your health and well-being first. Talking to a doctor or a registered dietitian can also help you come up with a personalized plan for maintaining your weight.
Conclusion
To stay at the right weight, you need to combine healthy eating habits,regular checkups, regular physical activity, and a willingness to make changes that will last. It’s important to know your ideal body weight and set goals that you can reach, to balance occasional treats with moderation and mindful eating, to break through weight maintenance plateaus by changing your routine and being patient, to stay motivated and consistent by tracking your progress and asking for help, and to deal with any challenges or cultural norms that may affect your weight maintenance journey. By using these tips, one can maintain an ideal body weight and improve their overall health and well-being.