5 Benefits of Maintaining a Healthy Body Weight
- Discomfort Relief.
- Healthier Heart.
- Lower Risk of Diabetes.
- Cancer Avoidance.
- Prevent Osteoarthritis.
Which diet is best for long-term weight loss?
Get your weight loss started with these tips: Eat at least four servings of vegetables and three servings of fruits daily. Replace refined grains with whole grains. Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, and nut butters and oils.
How do you maintain a healthy body weight?
You can reach and maintain a healthy weight if you:
- Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss
- Are physically active
- Limit the time you spend being physically inactive
How to maintain weight loss after a diet?
The strategies that encourage weight loss also play an important role in maintenance:
- Support systems used effectively during weight loss can contribute to weight maintenance. ...
- Physical activity plays a vital and essential role in maintaining weight loss. ...
- Diet and exercise are vital strategies for losing and maintaining weight. ...
What are the benefits of healthy weight?
The six benefits that could have a lasting impact on a person’s health by dropping weight, include:
- Reduced risk of common cancers (including cancers of the colon, oesophagus, kidney and breast)
- Reduced risk of high blood pressure
- Reduced risk of heart disease
- Reduced risk of developing type 2 diabetes
- Less strain from chronic back and joint pain
- Reduced risk of being hospitalised or becoming seriously ill with Covid-19
How to keep weight the same?
As a rule of thumb: To keep your weight the same, you need to burn the same number of calories as you eat and drink. To lose weight, burn more calories than you eat and drink. To gain weight, burn fewer calories than you eat and drink.
How to be active and healthy?
But being active and choosing healthy foods has health benefits for everyone—no matter your age or weight. It’s important to choose nutrient-dense foods and be active at least 150 minutes per week. As a rule of thumb: 1 To keep your weight the same, you need to burn the same number of calories as you eat and drink. 2 To lose weight, burn more calories than you eat and drink. 3 To gain weight, burn fewer calories than you eat and drink.
Why does my metabolism slow down with age?
That’s because your metabolism (how your body gets energy from food) can slow with age, and your body composition (amount of fat and muscle) may be different from when you were younger. The energy your body gets from the nutrients in the food you eat is measured as calories.
What are the health concerns of a person who is not used to physical activity?
You should also check with your doctor if you have health concerns like the following: Dizziness. Shortness of breath.
Can you do exercise all at once?
You don’t have to do that all at once—break it up over the whole week, however you like. If you can’t do this much activity right away, try to be as physically active as you can. Doing something is better than doing nothing at all. The benefits of exercise aren’t just about weight.
Do you need more calories to maintain weight?
As a rule of thumb, the more calories you eat, the more active you have to be to maintain your weight. Likewise, the reverse is also true—the more active you are, the more calories you need. As you age, your body might need less food for energy, but it still needs the same amount of nutrients.
What percentage of infertility is weight related?
The American Society for Reproductive Medicine actually estimates that 12 percent of infertility cases are because of weight-related issues (with roughly an equal number of people suffering from infertility being overweight and underweight).
Does losing weight help with ZZs?
Better Sleep. According to a 2012 study from Johns Hopkins University School of Medicine, losing weight—especially pesky abdominal fat—can help you log higher-quality Zzs. "Fat, and particularly belly fat, interferes with lung function," says Kerry J. Stewart, Ed.D., a professor of medicine at Johns Hopkins University and one of the study authors.
Does being overweight increase your chances of breast cancer?
Here's proof. Being overweight can increase your odds of breast cancer by 30 to 60 percent, according to the Prevent Cancer Foundation.
Why is it important to maintain a healthy weight?
That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.
What is the aim for a healthy weight booklet?
The Aim for a Healthy Weight booklet includes portion and serving size information, sample reduced calorie menus, tips on dining out, a sample walking program, a weekly food and activity diary, and more.
Why is energy balance important?
Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT): The same amount of energy IN and energy OUT over time = weight stays the same ...
What is the BMI of a person?
Obesity is having a high amount of extra body fat. Body mass index (BMI) is a useful measure of overweight and obesity. The information on this Web site will provide you with information about BMI (including limitations of this measure) and how to reach and stay at a healthy weight. Talk to your health care provider if you are concerned about your ...
What are the factors that contribute to weight loss?
These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), and behavior or habits.
How to balance energy?
Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT): 1 The same amount of energy IN and energy OUT over time = weight stays the same (energy balance) 2 More energy IN than OUT over time = weight gain 3 More energy OUT than IN over time = weight loss
Why is it important to maintain a healthy weight?
In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of many different cancers. Move more, eat less.
What are the health issues that can be caused by weight?
Arthritis. Gallstones. Asthma. Cataracts. Infertility. Snoring. Sleep apnea. If your weight is in the healthy range and isn’t more than 10 pounds over what you weighed when you turned 21, focus on maintaining that weight by watching what you eat and exercising.
How much weight gain is more likely to cause heart disease?
In the Nurses’ Health Study and the Health Professionals Follow-up Study, middle-aged women and men who gained 11 to 22 pounds after age 20 were up to three times more likely to develop heart disease, high blood pressure, type 2 diabetes, and gallstones than those who gained five pounds or fewer. Those who gained more than 22 pounds had an even ...
How much weight gain is possible with short sleep?
Short sleepers also had 30 percent higher risk of gaining 30 pounds over the course of the study, compared to women who got 7 hours of sleep per night. There are several possible ways that sleep deprivation could increase the chances of becoming obese.
What are the factors that affect weight?
1. Diet: The quantity and quality of food in your diet has a strong impact on weight. 2. Genes : Some people are genetically predisposed to gain weight more easily than others or to store fat around the midsection.
How much weight do you gain at age 18?
Because most adults between the ages of 18 and 49 gain 1-2 pounds each year ( 1 ), stopping and preventing weight gain should be a priority. Gaining weight as you age increases the chances of developing one or more chronic diseases. In the Nurses’ Health Study and the Health Professionals Follow-up Study, middle-aged women ...
Can weight gain cause breast cancer?
Those who gained more than 22 pounds had an even larger risk of developing these diseases. ( 2-6) Another analysis of Nurses’ Health Study data found that adult weight gain—even after menopause—can increase the risk of postmenopausal breast cancer. ( 7) Encouragingly, for women who had never used hormone replacement therapy, ...
How to maintain weight loss?
OK, you’ve lost some weight. Now you can relax, right? Not so fast! Maintaining weight loss can take just as much effort as losing it. Here are some tips: 1 Know your triggers, roadblocks and favorite excuses. We all have them! 2 Don’t kid yourself. This is a long-term effort. The first year or two after significant weight loss may be the hardest, but if you can stick it out you’re more likely to make it in the long run. 3 Learn from others who’ve succeeded and follow their example. 4 Make sure you have a social support network of friends, family and health professionals who will support your new healthy habits. 5 Find healthy ways to motivate yourself to stick with it. 6 At the end of the day, it’s up to you. Hold yourself accountable for the decisions you make. 7 And remember, you can’t do it by diet alone. For people trying to keep weight off, exercise is even more essential. The American Heart Association recommends 200 to 300 minutes of physical activity a week to keep those extra pounds from creeping back.
What happens when your weight is in a healthy range?
When your weight is in a healthy range: Your body more efficiently circulates blood. Your fluid levels are more easily managed. You are less likely to develop diabetes, heart disease, certain cancers, gallstones, osteoarthritis, breathing problems and sleep apnea. You may feel better about yourself and have more energy to make other positive health ...
Why don't diets work?
Most fad diets and quick weight loss schemes don’t work, because they don’t help you learn how to maintain a healthy weight over the long haul. There’s no “secret” to success, but there are a few basic steps to losing weight you can take.
What are the risks of losing weight?
This means higher risk for many serious health problems, including heart disease, stroke, high blood pressure, high cholesterol, and diabetes. If you’re overweight, losing even a few pounds can improve your health, so every step in the right direction counts!
Is it worth it to lose weight?
Losing weight isn’t easy, but there’s no doubt it’s worth it. It sounds simple enough: To lose weight, you need to burn more calories than you eat. And to stay at a healthy weight, you need to balance healthy eating and physical activity.
Diet
What you eat and how often you eat directly influence your ability to achieve a healthy weight. Suppose you consume a diet that revolves mainly around foods that are high in calories and unsaturated fats. In that case, you are at a greater risk of being overweight or obese than people who consume nutritious foods.
Metabolic Rate
Maintaining a healthy metabolic rate will decrease your risk of weight gain.
Certain Medical Conditions
Obesity increases your risk of health comorbidities, including heart disease, stroke, high blood pressure, type 2 diabetes, certain types of cancer, and breathing problems like sleep apnea and asthma.
1. Efficient Blood Circulation
By stimulating these three acupoints, you can suppress your cravings and increase blood circulation.
2. Relieves physical discomfort
Being heavyset can cause you to be less active physically and increase your risk of experiencing aches in your joints, bones, and muscles. Therefore, it is important for you to maintain a healthy weight, as it reduces the strain on these areas of the body. It can also help to improve your overall mobility.
3. Improves immune system function
The immune system consists of different cells that protect the body from bacteria, viruses, and foreign pathogens. These cells need to be in equilibrium to ensure you stay healthy. Different lifestyle factors, including your diet and excess body fat, can tip this balance and trigger these cells to harm your body.
