What is a Healthy Weight?
It’s not “Lose Weight to Get Healthy” Its “Get Healthy to Lose Weight”
If you have a Netflix subscription and Uber Eats membership, your life couldn’t be any better, right? If you agree with what I’m saying, think again. With lifestyles in today’s day becoming excessively stagnant, the occurrence of diseases like hypertension, diabetes, respiratory problems, heart ailments, and certain cancers have increased manifold affecting all age groups ranging from adolescents to the elderly. There is, therefore, a need to ensure today that your diet doesn’t make you obese or overweight. It is difficult to maintain a healthy weight as there are many “tempting food options which are always ready to be delivered to your doorstep- Thank You technology”. But as we say, “where there is a will, there is a way”. A few right steps taken in this direction can help your body and mind feel good about yourself.
What is BMI visually?
For adults, a healthy weight is defined as the appropriate body weight relative to height. People who are overweight (BMI of 25 to 29.9) have too much bodyweight for their height. People who are obese (BMI of 30 or above) almost always have a large amount of body fat with their height.
Several factors can contribute to the weight gain of a person:
- Body metabolism
- Eating habits
Genetics Load the Gun. Your Lifestyle pulls the Trigger
Genetics is the major factor that is difficult to exclude but can be controlled to certain levels to stay healthy. If diabetes runs in your gene pool, there are 50% chances that you may suffer from diabetes in later stages of your life but the good news is that it can be kept under check by limiting the daily sugar intake and maintaining an active lifestyle. The rest of the factors can be checked and worked upon to achieve a healthy weight.
Affect of Metabolism on Your Healthy Weight
Every human body is different. Some souls are blessed with a fast metabolic rate. This helps them to easily get away with whatever they put into their system. Others who struggle to increase their metabolism to lose weight, try to slow your metabolism with a low-calorie, high nutrient diet for a healthier and longer life. With increasing age, the metabolism of the body slows down. Therefore, your body might need less food for energy but it still needs the same amount of nutrients. Therefore it is very important to keep a check on the number of calories you take in a day. Also indulge in activities to check if those calories are contributing adequately to your healthy weight.
So What Makes up a Healthy Diet?
- Rainbow Diet― a rainbow is a visual treat, likewise, make your plate colorful by adding foods like leafy greens, oranges, tomatoes, and fresh herbs (loaded with vitamins, fiber, and minerals). Frozen peppers, broccoli, or onions when added to curries, gravies and omelets will give them a quick and right shot of vibrance and nutrients.
- Fruit Cocktail― don’t consider just apples or bananas. All fresh or frozen fruits are great picks. Be sure to try a variety of fruits, like a mango, pineapple or kiwi. When your favorite fresh fruits aren’t in season, try the dried version of these fruits. Try and avoid canned fruits as they may contain added sugars, syrups, and preservatives. Canned fruits may serve a potential source of botulism (food poisoning caused by a bacterium growing on improperly sterilized tinned meats and other preserved foods). If you are fond of canned varieties of fruits, then try fruits packed in water or their juice.
- Veggies makeover― you can try to sauté (pan-fry) vegetables in a non-stick pan with a small amount of olive oil or any oil of your choice (low in saturated and trans-fats), seasoned with some refreshing herbs like rosemary, cilantro, mint, parsley, etc. I wouldn’t recommend canned vegetables as they contain a high amount of added salt, preservatives, and fatty creams. If you still can’t resist canned veggies try looking for canned veggies that are free from above-added contents as nowadays lots of organic options are available in the market. Make it a habit of going to the grocery store every week and pick up a new veggie every time to add variety to your meal.
- Foods rich in calcium― what will you do when someone says “eat more dairy products. You will consider a glass of low-fat/ fat-free milk, and cheese. But what about low-fat and fat-free yogurt without added sugars? These come in different flavors and can be a great dessert as well as a great standby for those with a sweet tooth.
- A new twist to an old favorite― do you love fried food ? is your favorite dish is a fish fry with chips or deep-fried chicken? Try healthier variations using baking or grilling. Search the internet and magazines for recipes with fewer calories. You will be surprised to find a twist in your favorite food recipes.
Healthy eating is all about maintaining equilibrium. You can relish your favorite foods even if they are high in calories, fat or added sugars. You can relish your cheat meals but you need to balance them with healthy eating and regular workouts. If your favorite high-calorie food is chocolate pudding, have a smaller portion. Make sure you work after eating. This will evenly distribute calories in your body. If your pasta and cheese recipe uses full-fat milk, butter, and cheese, try remaking it with non-fat milk, fat-free butter, light cream cheese, and some fresh veggies. It will not only make it a healthy meal option but will also make it colorful and more alluring.
Stay Active, Stay Healthy
Aim at taking out at least three days a week for moderate-intensity aerobic activity. If you are not a gym person, trying yoga at home with some light music can be a great option. Try to be physically active – use stairs instead of the lift, take a stroll to a nearby grocery store rather than using your car for the commute. Inculcate these steps as a part of your routine. They will contribute to improving your physical fitness.“Sweat it out”. Always remember, doing something is better than doing nothing at all.
Love your Journey because there is no Finish Line
By following the above mentioned dietary and workout regimes, you will start shedding your stubborn weight. It will also instill a habit of eating healthy will bring in healthy lifestyle changes. You will start observing positive outcomes in your body like control in hypertension, blood cholesterol, and blood sugars. The overall goal is overwhelming. See it as a journey and enjoy every milestone along your way to achieve great health.
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