We all know that maintaining a healthy weight that matches our height and body shape is essential for good health. We also know that eating unhealthy foods, having bad eating habits, and not exercising enough are the main reasons why people become overweight or obese. Being overweight affects people in various ways; for some, it's the most challenging part of their lives. Our appearance greatly impacts how we feel about ourselves.
One thing that I pride myself on is being able to maintain a healthy weight throughout my life. I've stayed consistent, developed good eating habits, and remained physically active, which has paid off in numerous ways.
While there are important health benefits to maintaining a healthy weight, such as easier-to-find clothes that fit, it's the quality-of-life reasons that can truly inspire you to take action.
Maintaining a healthy weight can significantly improve the quality of life in several ways:
1. Physical well-being
Being at a healthy weight reduces the risk of developing various chronic diseases such as heart disease, type 2 diabetes, high blood pressure, and certain types of cancer. By avoiding these health problems, individuals can enjoy better physical functioning and overall well-being.
2. Increased energy levels
Carrying excess weight puts additional strain on the body, making everyday activities more tiring and exhausting. By maintaining a healthy weight, individuals can experience increased energy levels, allowing them to engage in physical activities, hobbies, and social interactions with more enthusiasm and vigour.
My weight loss clients have shared that they can now play and run with their children because they feel lighter, have more energy, don't get out of breath as easily, and feel less tired throughout the day.
3. Improved mental health
There is a strong link between weight and mental health. People who are overweight or obese often experience lower self-esteem, body dissatisfaction, and higher rates of depression and anxiety. Individuals can improve their self-confidence, body image, and overall mental well-being by achieving and maintaining a healthy weight.
4. Enhanced mobility and flexibility
Excess weight can limit mobility and flexibility, making it difficult to perform simple tasks such as walking, climbing stairs, or bending down. By maintaining a healthy weight, people can improve their mobility, flexibility, and overall physical functioning, allowing them to engage in a wider range of activities and enjoy a more active lifestyle.
5. Better joint health
Maintaining a healthy weight decreases the likelihood of experiencing joint pain, back problems, and other musculoskeletal issues.
When you carry extra weight, it puts more stress on your joints. My clients have noticed that their joints become less painful when they lose weight.
Another issue with being overweight is osteoarthritis, a joint disease that tends to happen as we age. Therefore, maintaining a healthy weight is crucial to reduce joint pain, improve your mobility, and lower your risk of developing osteoarthritis.
6. Better sleep quality
Obesity and overweight are associated with sleep disorders such as sleep apnea and insomnia. These conditions can lead to daytime sleepiness, fatigue, and decreased cognitive function. By maintaining a healthy weight, individuals can improve their sleep quality, leading to better concentration, mood, and overall cognitive performance.
A good quality sleep helps to:
7. Food tastes better
Being overweight can actually impact your sense of taste. It turns out that having too much body fat can alter how you perceive flavours. This change in taste buds is likely caused by inflammation, which often occurs in overweight or obese individuals.
To make matters worse, foods that are high in sugar, salt, and fat, which are often responsible for weight gain, can contribute to this taste dysfunction.
The good news is that your taste buds can improve once you start eating healthier, getting more fit, and reaching a healthy weight.
Several of my clients have shared that their taste buds improved after losing weight.
8. Better immune system
Having excess body fat can weaken your immune system, making it less effective in fighting off illnesses. By maintaining a healthy weight, you can support a strong and healthy immune system, which in turn reduces the frequency of getting sick.
9. Safer surgery and childbirth
People with too much body fat have a higher risk of complications during and after surgery. Maintaining a healthy weight may prevent complications and help with a safe and speedy recovery. Having a healthy range of body fat can also help prevent complications during childbirth.
10. Increased longevity
Maintaining a healthy weight is associated with a longer lifespan. By avoiding the health risks associated with obesity and overweight, individuals can increase their chances of living a longer, healthier life.
Overall, maintaining a healthy weight is crucial for improving the quality of life. It not only reduces the risk of chronic diseases but also enhances physical and mental well-being, increases energy levels, improves mobility and flexibility, enhances sleep quality, and increases longevity.
Maintaining a healthy body weight involves a combination of healthy eating habits, regular physical activity, and lifestyle changes. Here are 10 tips to help you maintain a healthy body weight:
1. Eat a balanced diet
Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Avoid processed foods, sugary drinks, and excessive amounts of saturated and trans fats.
2. Portion control
Be mindful of your portion sizes and avoid overeating. Use smaller plates and bowls to help control portion sizes.
3. Stay hydrated
Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking.
4. Limit sugary foods and drinks
Reduce your intake of sugary snacks, desserts, and beverages as they are high in calories and provide little nutritional value.
5. Regular physical activity
Engage in regular exercise or physical activity for at least 150 minutes per week. This can include activities like walking, jogging, swimming, cycling, or any other form of exercise you enjoy.
6. Avoid sedentary behavior
Limit the amount of time you spend sitting or being inactive. Incorporate movement into your daily routine, such as taking the stairs instead of the elevator or going for short walks during breaks.
7. Get enough sleep
Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt your metabolism and increase cravings for unhealthy foods.
8. Manage stress
Find healthy ways to manage stress, such as practising relaxation techniques, engaging in hobbies, or seeking support from friends and family. Stress can lead to emotional eating and weight gain.
9. Set realistic goals
Set achievable and realistic goals for weight maintenance. Focus on making long-term lifestyle changes rather than quick fixes or fad diets.
10. Seek support
Surround yourself with a supportive network of friends, family, or a support group who can help you stay motivated and accountable.
Remember, maintaining a healthy body weight is a lifelong journey, and it's important to be patient and kind to yourself along the way.
References:
Precision Nutrition - 5 Significant reasons to lose weight.