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Most of us think that healthy weight is about shedding those extra kilos off our bodies. We feel that it’s more to do with hitting the perfect mark on the scale. However, maintaining a healthy weight is not a one-time game, it’s about adopting a sustainable lifestyle that you have to keep up with every single day for your health and overall well-being. We must stay committed to our long-term health goals with patience and determination. Having an optimal weight not just makes us look and feel good, but also helps us avoid various diseases or illnesses that come with obesity or malnourishment.
Health Shots got in touch with Kunwar Vishwajeet Singh, Sustainable Fitness Lifestyle Coach and Founder-Body Architects, Dehradun, Uttarakhand, to know how to maintain a healthy weight.
BMI or Body Mass Index is the most commonly used tool that measures a person’s weight in relation to their height. BMI is calculated by the weight of the person in kilograms divided by the height of the person in meter square.
A BMI ranging between 18.5 and 24.9 is ideal. A person having a BMI over 30 is considered obese.
By incorporating healthy eating habits, regular physical activity, and stress management techniques into your daily routine, you can achieve and sustain a healthy weight.
“The foundation of maintaining a healthy weight lies in consuming a well-balanced diet. Focus on incorporating a myriad of nutrient-dense foods into your everyday meals. Fill your plate with colourful vegetables, fruits, whole grains, lean protein, and healthy fats. Avoid or limit processed foods, sugary beverages, and foods high in saturated and trans fat. By nourishing your body with wholesome foods, you provide it with the necessary nutrients for optimal function and energy,” says the expert.
Portion control has a significant role to play in weight management. One should be mindful of one’s portion sizes in order to refrain from overeating. Opt for smaller plates and bowls that help create an illusion of a fuller plate. Additionally, pay heed to your body’s hunger cues and consume food only till you feel satiated, not stuffed. By practising portion control, you can maintain a healthy calorie intake while still enjoying the foods you love.
“Don’t overlook the importance of staying hydrated. Drinking plenty of water throughout the day not only supports overall health but also aids in weight management. Water helps boost metabolism, suppresses appetite, and promotes optimal digestion. Make it a habit to carry a reusable water bottle with you and sip on water consistently,” suggests the expert.
Incorporating strength training into your fitness routine is crucial for maintaining a healthy weight. It not only helps build lean muscle mass but also improves bone density and increases metabolism. Engage in regular strength training exercises such as weightlifting, resistance training, or bodyweight exercises. These activities not only shape and tone your body but also contribute to a healthier weight and overall fitness.
Also read: How to stop overeating: 6 tips to control your diet for weight loss
“Chronic stress can hinder weight management efforts. When the body experiences stress, it goes into protection mode, often leading to weight gain and increased fat storage. Take proactive steps to manage stress, such as practising relaxation techniques, engaging in activities you enjoy, getting enough sleep, and seeking support from a loved one, or a professional. By effectively managing stress, you reduce the likelihood of emotional eating and promote a healthy mindset towards food and body,” says the expert.
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