Weight Management

 

What is weight management? And why is it important?

 

 

Weight management provides patients with the tools they need to lose weight, eat the right foods, and maintain their healthy weight long-term. It is very important because it helps to decrease your chances of diseases or conditions that could affect your life completely. Maintaining a healthy diet is a key factor when it comes to watching your weight as well as staying active. The more you weigh, the more likely you are to suffer from heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, etc.

 

 

 

 

On the other hand, some good benefits come from healthy weight management. It helps you to lower your risk for developing these problems, helps you to feel good about yourself, and gives you more energy to enjoy life.

 

 

Body Mass Index(BMI)

 

Body Mass Index is a measure that relates body weight to height. BMI is sometimes used to measure total body fat and whether a person is a healthy weight. Some types of BMI include:

 

Normal BMI: 18.5–24.9

Overweight BMI: 25–29.9

Obese BMI: 30 or greater

 

 

What Causes Weight Gain?

 

Some examples of what causes weight gain are as follows:

 

 

Diet: Sometimes the quality or quantity of food will have a strong impact on your weight.

 

Physical Inactivity: Being physically active can do many wonders for your body. It helps decrease risk of  heart disease, cancers, and other diseases.

 

Sleep: Children and adults who get too little sleep tend to weigh more than those who get enough sleep.

 

Heredity: Some people are genetically predisposed to gain weight more easily than others.

 

 

Balance

 

Try to balance out your energy by consuming the needed amounts of calories, then use that same energy for being physically active or carrying out your daily errands. Keep in mind the same amount of energy that comes into your body must be the same amount when exiting your body to maintain a steady weight. If more energy is coming in than it is going out, that is the equivalent to gaining weight. Therefore, more energy going out than coming in is equivalent to losing weight.

 

 

Eating Healthy

 

Eating healthy foods isn’t all that bad,  there are major factors that tie in to living a healthier lifestyle. Consuming the right healthy foods such as fiber-rich & omega-3 fatty foods can eliminate food cravings over time. Studies show that most unhealthy diets are linked to mental issues including anxiety or depression. Foods like bananas, oats, fish, nuts, etc. will help increase your mood creating room for clarity.

 

Try your best to control portion sizes as they play a key role in a healthy eating plan.

 

Eat less:

 

 

• Saturated fats – cakes, biscuits, butter, cheese, bacon, sausages, ice cream, chocolates, & pastries.

 

• Trans fat – frozen pizza, microwave popcorn, fried foods, shortening, margarine, & non-dairy coffee creamer.

 

• Cholesterol – full-fat dairy, red meat, processed meat, fried foods, baked goods/sweets. Some healthy cholesterol foods include eggs, shellfish, & lean meat.

 

• Added sugars – candy, cakes, cookies, pies/cobblers, dairy deserts, & sugar sweetened drinks.

 

Eat More: 

 

 

• Whole Fruits – berries, apples, oranges, mango, peaches, strawberries, bananas, etc.

 

• Veggies – broccoli, sweet potatoes, spinach, peppers, beets, etc.

 

• Whole Grains – whole-wheat bread, oatmeal, brown rice, millet, etc.

 

• Proteins – meats, eggs, seafood, lentils/beans, buts/seeds, tofu, etc.

 

• Low-fat – milk, yogurt, cheese, lactose-free products, soy beverages.

 

• Oils – vegetable oil, olive oil, & oil in foods like avocado and seafood.

 

 

 

Tips For Losing Weight

 

Set some realistic goals that you believe you can accomplish. For example, start walking for a half hour, three days a week and gradually increase  as the weeks pass to help lost that weight. Make sure to keep track of what you eat and the amount of physical activity  you endure. Keeping track will encourage you to keep it up.

 

Reward yourself but not with food. Instead choose something like personal time off, a massage, a movie, a game,  etc. Change your surroundings to prevent yourself from overeating. Try going places that don’t involve food.

 

Drink lots of water and refrain from sugary drinks. Water is your best friend when it comes to losing weight. It helps aide in digestion, prevent constipation, weight loss, maximize physical performance, carry nutrients and oxygen to all the cells in our body, & helps regulate body temp.

 

Try eating slower and savoring every bite to satiate your hunger. Keep a record of everything you eat to help you keep track of what goes in  your body. Meal prepping is a great way to keep your diet on track and to keep you from straying away from eating healthier.

 

Sources:

 

https://www.cdc.gov/healthyweight/losing_weight/index.html

 

https://www.truthaboutweight.com/the-science-behind-weight-loss.html

 

https://www.nhlbi.nih.gov/files/docs/resources/heart/healthy_wt_facts.pdf