Healthy weight: how to achieve and support it

Healthy weight: how to achieve and support it

1. Determination of healthy weight: what does this mean for you?

Healthy weight is not just the number on the scales, but rather the weight range that allows you to feel energetic, healthy and reduces the risk of various diseases. It is determined individually, given factors such as growth, age, gender, physique and level of physical activity. There is no universal “ideal” weight, and the desire for unattainable standards broadcast media can be counterproductive and even harmful.

Instead, focus on the understanding of what healthy weight means to you. This is a weight in which you have enough energy to complete everyday tasks in which you do not feel constantly tired or depressed, and in which you do not have significant health problems associated with weight.

Several tools and indicators can help you evaluate whether you are within a healthy weight:

• Body mass index (BMI): This is a common method of weight assessment in relation to growth. BMI is calculated by the formula: weight (kg) / (height (m))^2. IMT values are interpreted as follows:

  • Less than 18.5: insufficient weight
  • 18.5 – 24.9: normal weight
  • 25 – 29.9: overweight
  • 30 and more: obesity

  It is important to note that BMI has restrictions. It does not take into account muscle mass, bone density and general distribution of fat in the body. For example, athletes with large muscle mass of BMI can show overweight, even if they have a low percentage of fat.

• The waist circumference: The measurement of the waist circumference can be a more accurate risk indicator than IMT, especially with respect to cardiovascular diseases and type 2 diabetes. Excess fat in the abdomen (visceral fat) is associated with an increased risk of these diseases. The recommended waist circle values:

  • Women: less than 88 cm (35 inches)
  • Men: less than 102 cm (40 inches)

• Body composition: This is a more detailed analysis, which allows you to determine the percentage of fat, muscle mass and bone tissue in the body. There are various methods of assessing the composition of the body, such as bioimedance analysis (BIA), two -energy X -ray absorption (DEXA) and underwater weighing. These methods can give a more accurate idea of your health than BMI or waist.

• How do you feel: Ultimately, the most important indicator of a healthy weight is how you feel. If you have enough energy, you sleep well, do not experience joint pain and are generally satisfied with your body, then you are likely to be within a healthy weight, even if your indicators are slightly different from the “norm”.

When evaluating your weight, it is important to consider all these factors and consult a doctor or a nutritionist. They can help you determine what weight is healthy for you, and develop an individual plan to achieve and maintain it.

2. Food: The basis of healthy weight

Food plays a key role in achieving and maintaining a healthy weight. This is not about strict diets and restrictions, but about the formation of healthy food habits that can be maintained in the long term.

• Balanced nutrition: Include in your diet all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.

  • Squirrels: It is necessary for the construction and restoration of fabrics, as well as to maintain a feeling of satiety. Good sources of protein: low -fat meat (chicken, turkey, fish), eggs, legumes (lentils, beans, chickpeas), tofu, nuts and seeds.
  • Fat: It is necessary for the health of the brain, hormonal balance and the absorption of vitamins. Focus on beneficial fats: unsaturated fats contained in avocados, olive oil, nuts, seeds and fatty fish (salmon, tuna, sardines). Limit the consumption of saturated and trans fats contained in red meat, processed foods and fried foods.
  • Carbohydrates: The main source of energy for the body. Choose complex carbohydrates: whole grain products (brown rice, oatmeal, whole grain bread), fruits, vegetables and legumes. Limit the consumption of simple carbohydrates: white bread, sweets, carbonated drinks and other processed products.

• Portations control: Even useful products can lead to weight gain if they are consumed in excess. Pay attention to the size of the portions and try to eat to a feeling of saturation, not overeating. Use smaller plates and bowls to help yourself control the size of portions.

• Regular nutrition: Try to eat regularly, skipping meals. This will help you maintain a stable blood sugar and avoid overeating in the future. 3 main meals and 1-2 snacks per day-the best option for most people.

• Conscious nutrition: Pay attention to what you eat and how you eat. Avoid distracting factors, such as a TV or phone, during meals. Chew slowly and carefully to feel the taste and aroma of food. Listen to the signals of your body and eat only when you are really hungry.

• Hydration: Drink enough water during the day. Water helps to maintain a feeling of satiety, improves digestion and accelerates metabolism. Try to drink at least 8 glasses of water per day.

• Restriction of processed products: Processed products often contain a lot of sugar, salt, fat and calories, but few nutrients. Limit the consumption of fast food, carbonated drinks, sweets, chips and other processed products. Prepare food at home using fresh, whole products.

• Power planning: Plan your food tricks in advance to avoid impulsive food solutions. Make a list of purchases and adhere to it in the store. Prepare the food for a few days in advance so that you always have healthy food at hand.

• Attentive attitude to additives: Food supplements can be useful in certain cases, but they should not be considered as a replacement for healthy nutrition. Consult a doctor or nutritionist before taking any additives.

• Moderate relief: Do not deprive yourself of completely favorite products. Allow yourself small extensions from time to time to avoid a sense of deprivation and breakdown. The main thing is to observe moderation and not abuse unhealthy food.

3. Physical activity: Move to a healthy weight

Physical activity is another important component of a healthy weight. Regular exercises help burn calories, strengthen muscles, improve mood and reduce the risk of various diseases.

• Variety: Include various types of physical activity in your training program: aerobic exercises (running, swimming, cycling), strength training (weight lifting, push -ups, squats) and flexibility exercises (yoga, stretching).

• Regularity: Try to engage in physical activity at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Divide this time into several short training within a week.

• Gradualness: Start small and gradually increase the intensity and duration of training. Do not overdo it at the initial stage to avoid injuries.

• Choice of activity: Choose a type of physical activity that you like and which you can maintain in the long run. It can be anything: dances, campaigns, gardening, playing tennis or basketball.

• Active lifestyle: Strive for an active lifestyle during the day. Climb up the stairs instead of an elevator, walk or ride a bicycle to work, take breaks to warm -up while working at the computer.

• Power training: Do not neglect strength training. They help to increase muscle mass, which burn more calories, even at rest.

• Exhausting training: Use dumbbells, weights or your own body weight for strength training.

• Working with a coach: If you are a newcomer in fitness, contact the coach so that he develops an individual training program for you and taught you the correct technique of performing exercises.

• Exercises for all levels of training: There are exercises for all levels of training, so do not be afraid to start, even if you have never played sports before.

• Overcoming excuses: Do not allow excuses to interfere with physical activity. Find time for training, even if you have a very dense schedule. Remember that even 10-15 minutes of physical activity per day is better than nothing.

4. Dream and stress: Undamained factors of a healthy weight

The lack of sleep and chronic stress can negatively affect your weight. They can lead to hormonal imbalance, which helps to increase appetite, deposition of fat in the abdomen and a decrease in metabolism.

• Dream: Try to sleep at least 7-8 hours a day. The lack of sleep can lead to an increase in the level of the hormone of Grelin (hormone hormone) and a decrease in the level of the leptin hormone (satiety hormone), which leads to overeating.

• Creating a ritual before bedtime: Develop a relaxing ritual before bedtime, which will help you fall asleep faster and improve sleep quality. It can be a warm bath, reading a book or meditation.

• The temperature in the sleeping room: Support the cool temperature in the bedroom (about 18-20 degrees Celsius).

• Restriction of caffeine and alcohol before bedtime: Avoid the use of caffeine and alcohol before bedtime, as they can break the dream.

• Stress: Find the ways to cope with stress. Chronic stress can lead to an increase in the level of cortisol hormone, which helps to deposit fat in the abdomen.

• Relaxation methods: Use relaxation methods such as meditation, yoga, breathing exercises or natural walks to reduce stress.

• Hobbies and social activity: Do the hobbies that you like and spend time with friends and family. Social activity helps reduce stress and improve mood.

• Time management: Learn to manage your time to avoid a sense of overload and stress. Make a list of things and put priorities.

• Professional help: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

5. Psychological aspects: awareness and self -acceptance

Psychological factors play an important role in achieving and maintaining a healthy weight. It is important to be conscious regarding your food habits, motives and emotional state. It is also important to accept yourself and your body, regardless of the number on the scales.

• Conscious nutrition: Pay attention to what you eat, as you eat and why you eat. Avoid automatic eating in front of a TV or computer. Listen to the signals of your body and eat only when you are really hungry.

• Food recording: Keep a diet to track your food habits and identify areas that require improvement.

• Emotional nutrition: Determine what emotions you have a desire to eat. Find other ways to cope with negative emotions, such as physical activity, communication with friends or hobbies.

• Self -acceptance: Take yourself and your body, regardless of its shape and size. Focus on your strengths and what you like in yourself.

• Positive body image: Develop a positive body image. Focus on health and well -being, and not on appearance.

• Do not compare yourself with others: Do not compare yourself with other people. Each person is unique, and each has their own path to a healthy weight.

• Seek for help: If you have problems with self -esteem, food behavior or emotional state, contact a psychologist or psychotherapist.

6. Medical aspects: when to see a doctor

In some cases, problems with weight can be associated with medical causes. It is important to consult a doctor if you suspect that you have any health problems that can affect your weight.

• Endocrine diseases: Some endocrine diseases, such as hypothyroidism (reduced thyroid function) and Kushing syndrome (excess cortisol), can lead to weight increase.

• Medicines: Some drugs, such as antidepressants and steroids, can contribute to weight gain.

• Polycystic ovary syndrome (PCU): Pska is a hormonal disorder, which can lead to an increase in weight, insulin resistance and other health problems.

• Depression and anxiety: Depression and anxiety can lead to changes in appetite and food behavior, which can help increase or reduce weight.

• Disorders of food behavior: Disorders of food behavior, such as anorexia, bulimia and compulsive overeating, require professional help.

• Signs requiring a doctor:

  • A sharp change in weight for no apparent reason.
  • Fatigue, weakness and other inexplicable symptoms.
  • Slide problems.
  • Changes in appetite.
  • Menstrual cycle disorders in women.
  • Increased blood pressure.
  • High cholesterol.
  • High blood sugar.

The doctor can conduct an examination, prescribe tests and make a diagnosis. He can also develop a treatment plan that will include diet, physical activity and, if necessary, medicine.

7. Long -term maintenance: how to stay in the way to a healthy weight

Achieving a healthy weight is only half the matter. The most difficult thing is to support it in the long run. To do this, you need to form healthy habits that will become part of your life.

• Gradual changes: Do not try to change everything at once. Start with small, gradual changes in your diet and lifestyle.

• Realistic goals: Set realistic goals that you can achieve. Do not strive for unattainable standards.

• Planning: Plan your food and training meals in advance.

• Support: Find support from friends, family or in support groups.

• Monitoring: Weigify regularly and measure the waist circumference to track your progress.

• Correction: Be prepared for the fact that you will have to adjust your plan as necessary.

• Flexibility: Be flexible and do not be upset if you have breakdowns. Just go back to the right path as soon as possible.

• Awards: Award yourself for your success, but not food.

• Positive attitude: Keep a positive attitude and believe in your strength.

• Acceptance: Accept the fact that maintaining a healthy weight is a constant process, not a one -time event.

• Professional help: Consider the possibility of working with a nutritionist, coach or psychologist to get additional support and management.

8. Myths of weight loss: Be careful with false information

In the field of losing weight, there are many myths and delusions that can lead to disappointment and even harm your health. It is important to be critical of the information that you receive and rely on scientific data.

• Myth 1: Fast weight loss is good. Fast weight loss is often achieved due to the loss of water and muscle mass, and not fat. This can lead to a slowdown in metabolism and re -weight gain. Healthy weight loss is a gradual process in which 0.5-1 kg per week is lost.

• Myth 2: To lose weight, you need to starve. Fasting can lead to a slowdown in metabolism and overeating in the future. To lose weight, you need to eat regularly and balancedly, controlling the size of the portions.

• Myth 3: Carbohydrates are evil. Carbohydrates are an important source of energy for the body. Choose complex carbohydrates, such as whole grain products, fruits and vegetables. Limit the consumption of simple carbohydrates, such as white bread, sweets and carbonated drinks.

• Myth 4: Fat is evil. Fats are necessary for the health of the brain, hormonal balance and the absorption of vitamins. Focus on beneficial fats, such as unsaturated fats contained in avocado, olive oil, nuts and seeds. Limit the consumption of saturated and trans fats contained in red meat, processed foods and fried foods.

• Myth 5: Some products burn fat. There are no products that burn fat. Losing weight occurs due to calorie deficiency when you burn more calories than you consume.

• Myth 6: Exercises are all that is needed for weight loss. Food plays a more important role in losing weight than exercises. However, exercises help burn calories, strengthen muscles and improve mood.

• Myth 7: You need to exclude all your favorite products. No need to deprive yourself of completely favorite products. Allow yourself small extensions from time to time to avoid a sense of deprivation and breakdown. The main thing is to observe moderation and not abuse unhealthy food.

• Myth 8: Diet is the best way to lose weight. Diets often lead to temporary weight loss, but do not help change food habits in the long run. To lose weight and maintain healthy weight, you need to form healthy food habits that can be maintained in the long run.

• Myth 9: Genetics determines your weight. Genetics plays a role in a predisposition to a certain weight, but the lifestyle plays a more important role. You can control your weight by observing a healthy diet and engaged in physical activity.

• Myth 10: After losing weight, you can return to old habits. After losing weight, it is important to continue to observe healthy habits so as not to gain weight again.

9. Practical tips: Implementation of healthy habits in everyday life

The introduction of healthy habits in everyday life may seem like a difficult task, but with the right approach this is quite possible. Here are a few practical tips that will help you make a healthy lifestyle part of your routine:

• Start small: Do not try to change everything at once. Start with one or two small changes in your diet and lifestyle. For example, start by adding one fruit or vegetable to each meal or with a 10-minute walk every day.

• Plan: Plan your food and training meals in advance. Make a list of purchases and adhere to it in the store. Prepare the food for a few days in advance so that you always have healthy food at hand.

• Prepare healthy food at home: Prepare food at home using fresh, whole products. This will allow you to control the ingredients and the size of the portions.

• Keep healthy food at hand: Keep healthy food at hand so as not to give in to the temptation to eat out of unhealthy food. For example, hold chopped vegetables, fruits, yogurt or nuts in the refrigerator.

• Limit access to unhealthy food: Limit access to unhealthy food at home and at work. Do not buy unhealthy food and do not store it in a prominent place.

• Replace unhealthy food with healthy: Replace unhealthy food with healthy. For example, replace carbonated drinks with water, sweets with fruits, and nut chips.

• Find a training partner: Find a training partner to support each other and motivate.

• Make physical activity part of your routine: Make physical activity part of your routine. For example, walk on foot or ride a bicycle to work, climb the stairs instead of an elevator, take breaks to warm -up while working at the computer.

• Look for opportunities for physical activity: Look for opportunities for physical activity during the day. For example, play with children in the park, dance to music, engage in gardening or cleaning the house.

• Do not forget about the water: Drink enough water during the day. Water helps to maintain a feeling of satiety, improves digestion and accelerates metabolism.

• Farm up: Try to sleep at least 7-8 hours a day. The lack of sleep can lead to an increase in appetite and overeating.

• Manage stress: Find the ways to cope with stress. Chronic stress can lead to an increase in the level of cortisol hormone, which helps to deposit fat in the abdomen.

• Be patient: Do not wait for instant results. The formation of healthy habits takes time and effort.

• Award yourself: Award yourself for your success, but not food.

• Do not give up: Do not give up if you have breakdowns. Just go back to the right path as soon as possible.

10. Resources and support: where to find information and help

There are many resources and organizations that can help you achieve and maintain healthy weight. Here are some of them:

• Doctor: The doctor can help you determine what weight is healthy for you, and develop an individual plan to achieve and maintain it.

• Nutritionist: A nutritionist can help you draw up a power plan that will meet your needs and goals.

• Coach: The coach can help you develop an individual training program and teach you the right technique for performing exercises.

• Psychologist/Psychotherapist: A psychologist or a psychotherapist can help you cope with the emotional problems that can affect your weight.

• Support groups: Support groups can provide you with support and motivation from other people who go through the same.

• Online resources: There are many online resources that can provide you with information about healthy nutrition, physical activity and weight management. However, it is important to be critical of the information that you receive and rely on reliable sources.

• State health organizations: Contact the websites of local and national healthcare organizations to obtain reliable information.

• University medical centers: Many university medical centers offer weight management programs and related services.

• Non -profit organizations: Organizations such as the American Cardiological Association and the American Diabetic Association provide resources and support for a healthy lifestyle.

Remember that achieving and maintaining a healthy weight is a marathon, not a sprint. Be patient, persistent and do not be afraid to seek help when you need it.