Do you know maintaining Healthy Weight is the Prime Requisite for being Healthy?
As per the World Obesity Atlas 2022 published by the World Obesity Federation predicts that “ one billion people globally including 1 in 5 women and 1 in 7 men will be living obesity by 2030”.
The 10th edition of the IDF Diabetes Atlas reports “ a continued global increase in type 2 diabetes for which obesity is a key driver”.
Introduction:-
It is very important for all of us to maintain a healthy weight which is also called the ideal weight so that we can be able to maintain a Healthy & Active Life. By maintaining a healthy weight, we can also reduce the risk of various chronic degenerative diseases like diabetes, Cancer, Heart Disease, Arthritis, Parkinson’s Disease etc. However, maintaining a Healthy weight can be a challenging task with the abundance of high-caloric, low-nutrient-dense foods and the sedentary lifestyle of the human race including the availability of misinformation. The main intention of this blog is to provide information on how to find your ideal weight, Practical tips on how to achieve & maintain Healthy Weight ( Ideal Weight) along with a Healthy Lifestyle.
Now we will discuss the practical tips on how to achieve the ideal weight and maintain a healthy & active life as follows:
Practical tips on how to achieve the ideal weight and maintain a Healthy & Active Life:-
1. Finding our Ideal weight & setting the healthy goal:-
The first step of the journey of achieving a healthy weight is to find our ideal weight.
By using a normal weighing machine or body composition monitor, we will find the weight of the body & then using measuring tape find out our height in cm.
As per the standard formula for calculating the ideal weight shall be
For Males The ideal weight in Kg= Height in cm – 100
For Females the ideal weight in Kg= Height in cm -105
Now the difference between the actual weight measured in the weighing machine and the ideal weight calculated will be the weight to be loose or gained.
The main things contributing to our body weight are Fat, Muscle Mass, and Water. So, a Healthy weight loss process means losing weight of unwanted fat, not muscle mass. Losing Muscle mass is not a healthy sign of a weight loss journey. So we have to fix our goal of how much weight ( i.e, unwanted fat) to lose by adopting a healthy weight loss process. The Golden Rule for getting Healthy weight is the 80-20 Rule. That means 80% Nutrition & 20% Exercise along with a 100% Mindset to achieve the healthy weight target is the fundamental principle to achieving our Healthy Weight
2. Making a Healthy & Balanced Eating Plan to achieve
Healthy weight.:–
One of the most vital steps in achieving a healthy weight is to make a Healthy eating plan. A Healthy & Balanced diet is a prime requisite for weight loss.
In our Healthy eating plan, we shall incorporate a variety of nutrient-dense and low-calorie foods such as fruits, Green Vegetables, Whole grains, lean protein and Healthy Fats. The main motto of our balanced eating plan having high nutritious and less calorie diet is to keep ourselves feeling full & satisfied along with preventing overeating & weight gain. Our diet shall be a mix of protein, healthy carbs, fats, vitamins, minerals & fibre.
To reach the target of Healthy Weight, we should adopt a 5 Meal Plan instead of 3. Generally, we adopt Breakfast, Lunch & Dinner as our 3 Meal Plan. But we usually get hungry about 3 to 4 hours interval. So, instead of a 3 ( Three) Meal plan, we can add 2 (Two) Healthy snacks, one between Breakfast & Lunch (i.e. at 10 to 11 A.M) & another between Lunch & Dinner (i.e., at 4 to 5 P.M). In these 2 snacks, we can take anyone from Fruits/ Salads/ Eggs/ Dry Fruits/ Sprouts etc.
More focus shall be on our Breakfast, generally, people are skipping their Breakfast during their weight loss process which is the wrong process. Skipping Breakfast is not the Healthy Weight loss Process. After fasting for around 10 to 12 hours we are taking the meal as Breakfast. As per Global Nutrition Philosophy, every meal including Breakfast shall be Balanced Nutrition ( It should consist of 30% Protein, 40% Carbohydrates & 30% Healthy Fats along with Fiber, Vitamins & Minerals).
Accordingly, we have to plan our 5 Meal plans in advance to help ourselves to avoid frequent & unhealthy eating.
Another vital part of the eating plan is hydrating ourselves throughout the day by drinking plenty of water which will help us for better digestion and easy to lose Weight. To know about what quantity & how to drink water daily, you may read my blog “ Tips for a better way to drink water daily for a Healthy & Active Life”….
3. Making a Habit of Regular Exercise:-
As we have already discussed above that our diet plan shall be more nutritious & less caloric to achieve the target of 80% Nutrition on regular basis. Similarly to achieve the target of 20% Excercise, we have to make a habit of doing at least 30 Mins of regular moderate-intensity exercise such as Brisk Walking, Jogging, Cycling, Yoga, Jumba Dance etc. By doing exercise for most of the days of the week, we can burn calories, boost our metabolism, building muscle mass.to make us fit & healthy. This habit can help us to lose weight easily. To check whether our exercise is moderate intensity or not, we can make a talk test, you can comfortably chat, but you can’t sing any more than a few words without running out of breath. Sweating is a good sign of exercise.
4. Get Enough Sound Sleep:-
A sound sleep of 7-8 hours daily is a healthy habit to help regulate our metabolism & appetite. Quality sleep of 7-8 hours plays a vital role in weight loss & overall health. If there will be no break of sleep from 11 P.M. to 3 A.M. at least can be considered as sound sleep. For which our dinner shall be at least 2 hours before sleep.No water shall be drunk before 1 hour of sleep. For to know How to get sound sleep, You may go through the blog “5 Amazing Effective Techniques How to Relax & Sleep when Stressed”.
4. Adopting a Healthy Lifestyle:-
As per WHO, a “ Healthy Lifestyle is a way of living that lowers the risk of being seriously ill or dying early. By adopting a healthy lifestyle, we can prevent various lifestyle diseases like coronary heart disease, cancer, diabetes etc. A healthy Lifestyle comprises adopting the habits of the right food choice (i.e, taking less caloric & nutritious food and avoiding high-calorie junk foods), taking adequate water daily at the right time with the right posture, adequate quality sleep with early to bed & early to rise, adopting balanced nutrition diet, doing exercise daily, adopting positive mindset & thoughts for lowering the stress, etc.
Conclusion:-
It is important to remember that achieving a healthy weight or ideal weight is a journey, not a destination and it can take time to achieve it. Instead of focusing only on weight loss, our focus should be on holistic health & wellness. It is very important to focus more on making Healthy Lifestyle changes along with a balanced nutritious diet, exercises & quality sleep. These are the four pillars of achieving a healthy weight. So, to achieve a healthy weight with health & wellness follow the plan honestly & sincerely with maintaining patience and consistency. Since patience & consistency are keys to success. Remember that each stepping stone towards your goal of achieving a healthy weight is a step in the right direction.
“You didn’t gain all your weight in one day; you won’t lose it in one day. Be patient with yourself.”
-Jenna Wolf
Thanks for Reading the Article. I am awaiting your esteemed comments & feedback.
It is your own life, so live your best life through your body & mind transformation. Live a holistically healthy life. Do You like to know your Ideal Weight?
