Weight management is not an alien thing to us. Everybody desires a healthy weight whether a young person or an adult or old.
Do you know that a healthy weight is important for the prevention of heart diseases and obesity which leads to a number of other diseases?
If you are concerned about your weight management, then it’s a good thing. But wait, don’t misunderstand the reality. There are facts beyond appearance. A healthy weight not only improves your appearance but impacts a number of things in your body from your head to toe.
It’s not important that if somebody is looking fit, he is having the right weight. It’s about the internal body strength.
You may be thinking, how weight management is beneficial for you?
Well, there is more than one reason for this. Maybe ones you have never expected off.
Reasons for weight management
The importance of weight management is in various aspects of our lives. Unknowingly, we ruin our other body functions just because of not taking care of increasing weight or obesity. Here are some reasons why you should start controlling your weight.
Better sleep:- being overweight will interfere with having a good sleep. Also, the chances of sleep disorders become high. Hence, if you manage a healthy weight, you will get rid of distractions and snoring issues.
Lowering the risk of heart diseases:- a healthy weight will help you in preventing the risks of developing chronic heart diseases and diabetes. As we know, obesity is the mother of most diseases.
More energy:- obesity and excess fat deposits, drains your energy and make you lazy. While a managed weight will increase your efficiency at work.
Better emotional health:- it has been researched that 40% of adults with depression are obese. An unmanaged weight disrupts the good hormones and stress-relieving hormones. When our body won’t be able to produce good hormones, what will be the fate of our emotional health? A healthy weight will help in acquiring better emotional health.
Increases sexual performance:- being overweight is a curse in sexual life too. It happens in men more than women. Men feel erectile dysfunction, inability to sustain an erection. That makes them not well in bed. Thus, for men too, keeping the weight right is necessary.
The key point I shared with you, is only for overweight personalities. But what for the underweight people? The good thing is that underweight people can follow the same rules as the overweight. In maintaining a healthy weight, we focus on a good lifestyle and diet. So, the underweight people don’t feel left out here. We have some similar points for both cases.
Weight management tips
When you are seeking weight management tips, keep in mind that whatever the point you will read off, is not the magic band that will give you a miracle. You have to stick with the regular routine for months.
1. Physical exercise
Regular physical exercises not only help in burning calories but also help in increasing lean body mass. Improves your blood circulation and reduction of harmful cardiovascular diseases by minimizing the risks.
regular exercise helps in cutting out your calories and boosting your whole body vigorously. physical activity is something, which is important for all types of people. whether someone is overweight, underweight, or fit. it is like a regular feeding of your body, which gives you energy as fuel throughout the day.
2. Don’t skip your breakfast
Morning meal is important to consume within 2 hours of waking up. People who used to skip meals have poor metabolism and will tend to eat more in the next meal.
Morning meals help in your enhancement of metabolism. Stimulates your sugar level and provides you with adequate energy. Skipping breakfast will make you more vulnerable to diabetes and clogged arteries. It includes both a healthy lifestyle as well a healthy weight.
3. Stay hydrated
Drink sufficient amounts of water and make a routine of it. Sometimes we crave for something, which we can suppress by drinking water, as it will control the sudden urges to eat some sweet and high calories foods.
Even though drinking plenty of water will release harmful toxins through urine and helps in getting rid of excess fat. Beyond maintaining weight, it gives you healthier skin.
4. Eat whole grains
Eating whole grains consisting of fibers will help in absorbing low calories and more fecal output. It has been found that eating whole grains has health benefits, such as controlling glycemic level and insulin sensitivity.
The grains include barley, rice, oats, wheat. While whole grains consist of whole wheat flour, refined grains, brown rice, oatmeal, which are processed and milled to remove the germs and brans to increase the longevity of shell lives.
Refined grains: white rice, white flour, white bread.
5. Avoid sugary food
Do you experience sudden cravings for sweet beverages or food? The more you accept your craving, you eat more calories and eventually become vulnerable to obesity and other sugar level problems. It doesn’t mean that just torture yourself and don’t consume sugar. But in a limited quantity, which does not affect your body.
Sugar products are rich in high calories and may make you gain weight. Be careful and make your limit, up to which sugar is not harmful to you.
6. Have control over your diet
Eat slowly and in small portions. Using small plates and bowls will help in controlling overeating. Check the nutrient content before buying the product. Our brain takes 20 minutes to recognize that we are full. When we eat more frequently, we tend to eat more food. So, eat with patience and in small portions.
Don’t wait for your stomach to tell you “enough now”. Rather know your diet quantity and follow it.
7. Start from small and don’t starve yourself
This is the basic thing that we need to pay attention to. Whenever we have to complete any task, we over motivate ourselves to achieve it. Maybe one day you will follow everything, but after 2-3 days, your motivation will turn down.
Do not force yourself to follow the strict rules to manage your weight. Make smaller goals for the day and achieve them. When you start small, chances are higher that you will stay consistent with it.
By reading any article or podcast, don’t influence completely, rather use your mind according to your body. Maybe your diet is different from your friends or family, don’t judge yourself over diet. Do not starve yourself, it will affect you negatively.
A healthy weight is everybody’s desire, and why not, after all, this is the basic right for humans. But the question is how weight management benefits our body? We know only about appearance, but the benefits are beyond it. Good weight management enhances sexual performance, fertility, sleep routine, and also sustains energy, makes you active, and improves your emotional health.
Weight management tips include proper breakfast, a good physical workout, drinking plenty of water, eating whole grains, avoiding sugary foods, and having control over your diet. Do not torture yourself or judge your self, rather start small and achieve those goals. That will take you to the consistency level of attaining the right weight and body.
Frequently Asked Questions
What are 3 weight management strategies?
Exercise:- Exercise is vital in every case related to health. Also, the studies suggest that people with higher activity lose weight more easily than those who are not active. Set a goal for exercise every day and achieve it. Start with doing 30 minutes of exercise every day.
Eat whole foods:- consume food that is rich in fiber and necessary nutrients that are needed for the body. Avoid processed foods and foods with high fat and trans fats.
Keep a positive attitude:- it’s very important to be consistent with weight loss. You won’t lose weight overnight and you will have to work hard to achieve your desired body. Start every day with a positive approach and keep in mind that one day you will be getting the outcome you want.
What is weight management and why is it important?
Weight management is important for your overall health, as being overweight or underweight might create a lot of problems in your life or later in your life. Hence it is for your strength and body. A right and healthy weight prevents you from several diseases like heart diseases, hypertension, diabetes and may reduce the risk of cancers as well.
On the bright side, a healthy and managed weight makes your personality attractive and impressive which may help in your career too.
What is recommended for weight management?
Weight loss therapy is generally recommended for weight management. According to which you should reduce weight by about 10% from the baseline. Further loss of weight could be achieved with the success. If done consistently, then the weight loss should be 1 to 2 pounds per week up to 6 months, with the strategy of how much weight you have to reduce to come up on the right level.
How can I lose tummy fat fast?
Here are the best tips to lose your tummy fat fast:-
- Consume more soluble fiber
- Avoid processed foods and foods that contain trans fats.
- Avoid alcohol and smoking
- Eat foods higher in protein
- Manage your stress levels
- Avoid sugary foods and beverages
- Exercise, especially cardio
- Cut off your carbs
Why do I eat less and gain weight?
It’s compulsory to cut off your calories to lose weight. You gain fewer calories from your food and drinks, like less than your body needs to keep you active and alive. It makes sense because it’s a law of thermodynamics that when you gain more energy than you expend, you gain weight and vice versa. Well when you eat less and are still gaining weight, it’s better to check if you have any underlying medical condition.
How do I find my ideal weight?
There are4 formula for women to find their ideal weight:-
Miller formula:- 53.1 kg + 1.36 kg/ every inch over 5 feet.
Robinson formula:- 49 kg + 1.7 kg/ every inch over 5 feet.
Devine formula:- 45.5 kg + 2.3 kg/ every inch over 5 feet.
Hamvi formula:- 53.1 kg + 1.36 kg/ every inch over 5 feet.
What is my ideal weight in kg?
Ideal weight in kg for men:- 50 kg + 1.9 kg for every inch above 5 feet
Ideal weight in kg for women:- 49 kg + 1.7 kg for every inch above 5 feet.
Can Walking reduce tummy fat?
Walking may not be a tough exercise to reduce tummy fat, but it can be effective in burning calories and getting your body in shape. When you don’t spot reduced fat, walking can be a helpful exercise for reducing fat from the overall body, despite being a dangerous type of fat. However, walking can be an easy and effective exercise for those who don’t have a severe weight and they do it just like a routine for staying active.
What can I drink to burn belly fat?
Here are the best drinks to burn belly fat:-
- Green tea
- Ginger tea
- Vegetable juice
- Black tea
- Apple cider vinegar drinks
- Lemon water
How can I reduce my waist size 36 32?
You can reduce waist size 36 to 32 by following the given tips:-
- Avoid overeating
- Get good quality sleep
- Drink lukewarm water always
- Avoid fried foods and processed foods
- Avoid too much salt
- Do not drink immediately after eating or while eating food
- Workout everyday
- Don’t starve yourself, consume quality food
What exercise burns most fat?
To get rid of your visceral fat, you should do exercise for at least 30 minutes every day including cardio in your routine.
Some of the helpful exercises are here for fat burning:-
- Fitness classes
HIIT or interval training:- it stands for high-intensity interval training, which includes short bursts of vigorous exercise along with lower intensity moves and the time interval between the exercise to rest. Research shows that this high-intensity training is excellent for controlling the belly fat and also improves your overall physical health.