Tips for Healthy & Successful Weight ManagementNovember 27, 2018 BY Rochelle Clark
Healthy diet tips seem to be everywhere these days. Weight loss is one of the most searched terms on search engines, but once you’ve achieved a healthy weight the struggle is weight management. As we age, that struggle becomes even more real.
Fortunately, there are some steps you and I both can take to increase our health and happiness. I have listed some of my very favorite health weight management tips.
Know Your Health Metrics
First, I definitely recommend learning your metrics. I know it seems a bit scientific, but I found that understanding where I am today can help me get to where I want to be tomorrow.
Some metrics you should know about your body include:
- Your BMI, or Body Mass Index, is a measure of your body fat using a combination of height and weight. Find out if you are in a healthy BMI range by using this Calculator.
- Your BMR, or Basal Metabolic Rate, is the number of calories you need to function at your best. Check out that rate with this BMR Calculator. This will help determine what you need to maintain or lose weight, if necessary.
Once you know where you stand you can see whether or not you need to lose weight and adjust your diet accordingly. However, I have written this post to appeal more to folks who are looking for healthy weight management, so the rest of my tips will help you do just that.
Did you know that dehydration is related to obesity? I didn’t either until I did a little research.
Being dehydrated can actually increase your appetite and lead to overeating. Many doctors even recommend drinking a full glass of water before consuming each meal. This is a great idea if you want to maintain your proper weight.
Add These Foods to Your Diet
Now that you are hydrated and know what your calorie range should be, the next step is to think about what foods would be good to add to your diet.
Balance is key. Include these foods in your diet for the best results:
- Leafy Greens. These foods are not only high in nutrient and low in calories, but they can also reduce overeating as they fill you up. Broccoli, spinach, romaine lettuce, and kale are great greens to chow down on.
- Small Portions of Fruit. Not all fruit is created equal. Incorporate fruits that are light and full of water like cantaloupe, apples, and berries or kiwi for fiber that keeps you feeling full.
- Nuts and Seeds. Nuts and seeds that include sunflower seeds, almonds, pecans, and walnuts are great in moderation. Incorporating them into your diet on a day-to-day basis
Exercise 3 X Per Week
Exercise is another key factor in weight management. I highly recommend exercising at least three times per week. Now, exercise doesn’t have to be a one-hour sweat sessions. Even a 30 minute walk each day can do your body good and goes a long way towards healthy weight management.
Reduce Stress to Stay Healthy
Want to stay trim and slim? Then reduce your stress levels! Stress is linked to the hormone cortisol. Cortisol leads to fat, particularly abdominal fat, in women.
But you can take steps to reduce your stress levels. Some of my favorites include:
-Meditation (10 minutes a day is enough to reduce stress)
By taking a few small baby steps you can move towards your goals of weight management for the long term.
Of course, along the way you need to give up Unhealthy Habits. In one of my recent blog posts, I touched on a few great ways to get rid of Unhealthy Habits. Give it a read if you’re struggling to lose some of the habits holding you back from reaching your weight management goals.
For more healthy diet tips, stick around the blog for new posts every week!