If you think losing weight is hard, you are in for a surprise! While weight loss is tough, it is weight management that is the toughest phase of the entire weight loss regime. Why? That’s because weight loss can be achieved by dieting, calorie counting, and exercising, but weight management demands a whole new level of commitment and consistency. It’s about staying at your desired weight for probably the rest of your life and unless you make sustainable changes to your diet and lifestyle that promote overall health and vitality, you’ll see the numbers on the scale quickly rising.
In this comprehensive guide, we’ll explore some effective strategies that can help you not just attain but maintain a healthy weight. We’ll also equip you with lifestyle changes and nutritional tips that can help you maintain your ideal body weight.
Understanding Weight Management
Weight management is a multifaceted approach that involves understanding and developing meaningful ways to lose and maintain ideal body weight. One needs to look beyond temporary weight loss strategies and bring permanent changes in lifestyle and behavior. But it’s easier said than done. Success is often short-lived; and once people reach their ideal weight, they tend to get back to their old eating habits (after all, how long can you live without the food you love!) and the weight inevitably returns.
So, the best way to lose weight and maintain it is to understand your body and practice sustainable weight management strategies that help you maintain your ideal body weight without depriving you of your favorite food.
Tips for Maintaining a Healthy Weight
Understand Your Everyday Calorie Requirement
Weight loss demands significant calorie deficit and stricter dietary measures. Weight management, on the other hand, focuses on maintaining a healthy balance of calories, and can keep you at your desired weight for long. That’s why, understanding your body’s calorie requirement is extremely important to achieve and maintain weight effectively.
Work with a board-certified obesity-medicine physician like Dr. Mona Lala to determine your Total Daily Energy Expenditure (TDEE) and adjust your calorie intake accordingly. A physician can help you evaluate your calorie needs and make informed choices about your diet.
Practice Mindful Eating
While it’s not possible to follow crash diets throughout your life, adopting mindful eating practices is. So, practice mindful eating and you will never have to miss out on your favorite food. Use a food diary or a calorie-tracking app to track your daily calories.
However, do pay attention to portion sizes and the nutritional content of foods.
- Use small plates and bowls. It will help you eat less.
- Focus on eating a variety of foods from each food group.
- Make a weekly meal plan and stick to it.
- At least once a week, follow a detox diet plan to lose weight
- Keep snacks out of reach. Remember the old saying “out of sight, out of mind.”
- Plan your grocery shopping trips and always shop from a list.
Monitor and Adjust Regularly
In an ideal world, it is not possible to stay within your calorie limits every day. Office parties, binge lunches, and weekend cheat meals can easily throw you off the track. But by staying vigilant and creating a calorie deficit the next day, you can easily manage your overall calorie intake.
It’s OK to slip occasionally. However, focus on getting back on track and making healthier choices right from the next meal onward.
Focus on the Nutritional Quality of Food
Trying to maintain a healthy weight without a healthy meal plan can lead you nowhere. For strategic weight management, it is important to balance your macro and micronutrients like carbohydrates, proteins, vitamins, fat, minerals, and fiber. You do not have to exclude any food group from your diet, instead choose the healthiest options for maintaining a healthy weight. For example:
- Choose fruits and vegetables over processed snacks and sugary drinks.
- Opt for lean proteins such as chicken, fish, tofu, and legumes to support muscle health and keep you feeling full longer.
- Replace oily side dishes with vegetable salads
- Incorporate whole grains like quinoa, brown rice, and oats into your meals for sustained energy and improved digestion.
- Get healthy fats from avocado, nuts, and olive oil, which are essential for brain function and heart health.
- Snack on vegetables like carrots, cucumbers, and tomatoes
- Consume low-fat dairy products like milk and curd
- Sprinkle your food with herbs that help lose weight
By making smart food choices and prioritizing nutrient-rich options, you can fuel your body effectively and support your weight management goals.
Exercise Regularly
Add regular physical activity to your everyday routine. Ensure a healthy mix of cardio and strength training exercises for effective weight management.
Ideally, you must aim for at least 150 minutes of moderate-intensity exercise per week.
Stay Hydrated
Drink plenty of water throughout the day. It will keep your body hydrated and curb hunger. However, avoid sugary drinks and excessive alcohol consumption, as they lead to weight gain.
Seek Professional Guidance
Managing weight alone can be a task unless you are not extremely conscious of the lifestyle choices you make. It is, in fact, tougher than losing weight. So, for best results, it is important to partner with a registered physician, like Dr. Lala, and get all the encouragement, guidance, and support you need along your journey. As your health coach, a physician can provide personalized advice on lifestyle choices, dietary habits, and exercise routines to help you navigate the ups and downs of weight management. With expert support by your side, you can overcome obstacles, stay motivated, and achieve lasting results for a healthier, happier you.
Connect with us to book an appointment and learn the best tools to make your weight management a success.
