Ways to Maintain a Healthy Weight as an Adult
Being overweight or obese as an adult means you are at risk of a number of health conditions, including heart disease, Type 2 diabetes, and stroke. This isn’t surprising when you consider that every extra pound that you carry around puts extra strain on your joints, organs, and muscles.
While there are plenty of programs out there geared towards weight loss, it can be just as important to focus on maintaining your healthy weight and building physical activity into your daily routine as it is to drop pounds. Here are some tips for how to maintain a healthy weight as an adult.
Understanding Body Mass Index (BMI)
The BMI was developed by Belgian statistician Adolphe Quetelet in the 1830s and is based on your weight divided by your height. An individual with a BMI between 18 and 25 is considered to have a healthy weight, although it is not perfect.
Obese people have a BMI over 30; overweight people range from 25 to 30. Skinfold thickness measurements are more accurate ways of measuring body fat. The thickness of skinfolds can be measured with calipers by pinching up folds of skin, allowing you to determine how much subcutaneous tissue exists in that area.
1- Set Realistic Goals
Setting unrealistic weight loss goals will only lead you on a path of disappointment and frustration. Aim for small, achievable objectives, such as I’ll walk 20 minutes every day or I’ll drink three liters of water each day. #2: Find motivation. Finding the right source of motivation can help keep you on track in your weight loss journey.
Acknowledge that everyone has different motivations so find what works best for you. Whether it’s wanting to set a good example for children, getting healthy before starting a family, running a marathon, or improving self-esteem, choose something that resonates with you and makes sense in terms of your life circumstances.
2- Create a Better Diet Plan
Weight loss is never easy, and it’s even more difficult when you’re trying to do it on your own. One of the best ways to ensure your weight loss efforts are successful is by making sure you have the right tools. This includes following a healthy diet plan that provides all of the nutrients you need for good health. Here are five tips for developing your own plan – Create a personal eating schedule that makes sense for your lifestyle and goals
– Set realistic goals for yourself, such as reducing one hundred calories from your daily intake per week
– Keep track of what you eat with an app or journal to keep yourself accountable
– Stay active every day by taking part in activities you enjoy (such as walking) – Eat three meals a day plus two snacks
– Choose healthy foods like vegetables, fruits, beans, and lean proteins
3- Include Regular Exercise Into Your Daily Routine
Regular exercise helps maintain a healthy weight. You may think that it’s too difficult or time-consuming, but the truth is that you only need 30 minutes of exercise 3-4 days each week. Exercise can be anything from walking around your neighborhood to doing yoga at home – whatever feels right for you.
If you can’t find the motivation, try setting up weekly fitness dates with friends or family members and use those moments as an opportunity to catch up! Another idea is to find an event like 5K races in your area so you can have fun while getting fit.
4- Visualize Success
As you get older, maintaining a healthy weight becomes more difficult. Here are five ways that you can maintain a healthy weight and live the life of your dreams:
1. Get moving. Physical activity is one of the best ways to stay in shape and maintain your weight. Focus on building up to thirty minutes per day at least five days per week, if possible. Create a workout plan with realistic goals and put it on paper to keep yourself accountable. If you’re new to physical activity, start out slow with just fifteen minutes a day for three days per week, or try walking instead of taking public transportation or driving everywhere.
2. Eat breakfast every morning—even if it’s just toast with peanut butter! Skipping breakfast leads to overeating later in the day and makes losing weight much harder.