There is no shortage of information on various ways to lose weight—diets, exercise regimens, and more content on the internet. The real challenge is to keep the weight off and maintain what you have worked so hard for. Let’s explore the essentials of weight maintenance and how to keep a healthy weight without being on a perpetual diet.
What Does It Mean to “Maintain My Weight”?
There is no official definition for “maintaining weight.” When used in the nutrition and health context, it simply means maintaining a healthy weight without any substantial fluctuations (up or down).
This is easier said than done, as metabolism slows dramatically with age. Therefore, it is more about finding a comfortable weight that you are happy with and staying in its close vicinity.
Why Does Weight Maintenance Matter?
Maintaining an ideal weight is essential for optimum health and helps to prevent or control many debilitating diseases. Excessive weight gain leads to obesity and related conditions like cardiac issues, hypertension, diabetes, etc. On the other hand, significant weight loss may be a sign of an underlying health issue such as an eating disorder or malignancy. Your weight is in a healthy range for your body type if:
- You have adequate energy levels throughout the day.
- You do not have any comorbid conditions like hypertension, diabetes, arthritis, etc.
- You do not have blood circulation problems.
- Your body manages your fluid intake adequately.
How To Know The Ideal Weight?
Each person’s ideal weight varies. Multiple factors determine someone’s ideal weight. These include age, genetics, metabolism, gender, and muscle mass. As a result, determining an individual’s ideal weight is extremely difficult. To get an estimate of ideal body weight, three methods are commonly in use:
Body Mass Index (BMI)
This is a well-known index for estimating a person’s ideal weight range. Although it may not be 100% accurate, it provides a workable range for people battling obesity or looking to shed some extra pounds. BMI doesn’t include muscle mass, pelvic dimensions, and fat distribution throughout the body.
Weight-to-hip Ratio (WHR)
The weight-to-hip ratio compares the measurement of the narrow part of the waist, just above the navel, and dividing it by the circumference of the broadest part of the hips. It is a more accurate predictor of cardiac health compared to BMI.
Body Fat Percentage
Body fat percentage refers to how much fat makes up your total body weight. Women require more body fat compared to men. Body fat levels fluctuate with gender and age. There are multiple ways to measure a body fat percentage, such as bioelectrical impedance analysis, skinfold calipers, etc.
How To Maintain A Healthy Weight?
Maintaining a healthy body weight is the key to higher energy levels and better health. Once you have achieved your ideal weight, keep the following facts in mind to maintain it for a long time.
Everyone has a different body type, and the best way to keep the weight off is to understand your body’s specific needs. Maintaining a healthy weight requires a caloric balance, meaning the calories you consume are equal to what you need to go through your day. This works by calculating the average calories you need daily and matching your caloric consumption to it.
Remember that as you get older, your metabolism slows down. To compensate for this, incorporate healthy habits in your daily routine, such as regular physical activity, a balanced diet, and staying hydrated. What works to maintain your weight today may not be enough for tomorrow. As a result, it is critical to remain adaptable and modify your strategy in response to your age and health status. Additionally, getting ample sleep and following a nutritious diet are essential for healthy weight maintenance.
What Are Triggers to Avoid?
To avoid gaining excess weight, it is essential to know your triggers and stay clear of them. If you like to stay up late and snack out of boredom, consider adjusting your sleep schedule to go to bed earlier. Don’t keep junk food and items high in empty calories in your reach to minimize temptation. Instead, find healthy alternatives to your favorite snacks. To maintain your weight, find time for healthy physical activities and maintain a good work-life balance.
Weight Maintenance and Muscle Buildup
Is it possible to maintain your weight and build muscle at the same time? A suitable workout routine paired with a protein-rich diet is essential to achieve this goal. The protein will help build muscle, while your high activity level will assist in burning fat to maintain your weight.
To conclude, it is not enough just to lose the extra weight; maintaining it at a healthy level is the key.
