We all know how important weight is in being healthy. Managing a healthy weight can help keep you avoid serious medical issues, as well as help you live your life to the fullest by having more energy and being able to do more things.
Many women find themselves struggling to lose weight. There are many factors that can cause women to gain more weight. Meanwhile, there are also conditions that affect women more if they are obese or have a lot of excess weight. So, it is important to be aware of the things that can be done towards attaining a healthy weight.
Seeking the Experts
Losing weight is not the same for everyone. There are factors such as hormones, diseases, medications, and lifestyle to be considered. It is best to first go to your medical professional for evaluation on your health and to get recommendations that are best suited to you.
See your doctor so they can detect and manage conditions affecting your weight. If needed, you can also be referred to an obesity specialist or a medical weight loss program. Your doctor can also determine if you need prescription weight loss medication to help you with some of the biological factors blocking your weight loss.
Choosing Healthy Foods
Diet is vital when trying to lose weight, and it doesn’t mean skipping meals. A healthy diet is one that favors whole unprocessed foods with necessary nutrients while avoiding or limiting unhealthy options.
It is best to start a healthy diet by getting rid of the unhealthy food in your fridge and pantry, like refined grains and sweets. Buy fresh fruits and vegetables for healthier meals and snacks. Eat more lean protein like chicken, turkey, or tofu to help keep muscle mass while losing weight.
Eating Mindfully
While mindful eating is best described as the practice of staying present when eating, it can also be applied to everything related to food such as buying and preparing food. Being more aware and intentional can go a long way in weight loss.
Mindful eating starts by making a grocery list and meal prepping so you can have healthy meal options. Ask yourself if you are really hungry before eating, but be careful not to skip meals. Eat slowly and focus on your food so your brain can process when you are getting full instead of overeating.
Watching Your Portions
Portion control is a simple way of watching your calorie intake. Smaller portions can help you keep a healthy weight, avoid overeating, and manage health conditions like diabetes.
Eating from a plate is one of the best ways to avoid overeating, so you can easily see your serving size. Some people use a plate method where they use a 9-inch plate and fill half with non-starchy vegetables, quarter with protein, and a quarter with complex carbohydrates. When eating out, ask for smaller serving sizes or split a dish with a friend.
Keeping Active
It is recommended that adults get at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, per week for weight loss. Adding strength training to aerobic exercises can also help you get healthier and live longer.
You can start small by doing light exercises for shorter periods of time then increasing slowly. You can alternate or combine moderate and vigorous exercises. Pick a physical activity that you would enjoy, or make exercise plans with a partner for more motivation.
Getting Enough Sleep
Studies have reflected the importance of sleep for weight loss. Duration and quality of sleep have been found to be related to weight gain, belly fat, and caloric intake.
Try to get at least 7 hours per night for optimal health. Create a sleep-friendly environment by using blackout curtains, white noise machines, and ambient temperatures. Avoid stimulants before bed such as caffeine and blue light.
Manage Stress
Stress has also been linked to weight gain. Stress increases cortisol, which can lead to slower metabolism and increased food cravings. Stress can also affect other hormones such as leptin and ghrelin which help in sending hunger signals, and testosterone which is important in metabolism.
Aside from making sure you get enough sleep and exercise, another way to beat stress is to schedule time to relax. Do deep breathing or stretching exercises. Schedule massages or yoga sessions. If you find yourself too busy, start scheduling small breaks in your day to relax and breathe, until you have more time for more stress strategies.
