Weight management

What is weight management and how we can get started to balancing the scale.

Almost every woman vvants to lose weight. However, what’s more important is keeping your body weight at a healthy level. This is known as weight management. Regular exercises and a healthy diet are a must when it comes to controlling your weight. Depending on whether you are overweight or underweight, you need a weight management plan to maintain a healthy body weight.

So how do you determine whether you are overweight or underweight? Start by calculating your body fat and body mass measurements, or better known as Body Mass Index (BMI). To calculate your BMI, take your weight in kilograms and divide it by the square of your height in meters.

Discuss your intention to lose weight (if needed) with your doctor and decide on a target. If you have a lot of weight to lose, set a realistic goal. Remember, even a small amount of weight loss can lead to big health benefits.

Another method to control your weight is by estimating your caloric needs. Determine the number of calories you need each day to maintain your current weight or to reach a healthy weight. Be aware of your food intake and take note of your physical activity levels to help you
decide what changes you may need to make achieve a healthy weight.

So how do you determine whether you are overweight or underweight? Start by calculating your body fat and body mass measurements, or better known as Body Mass Index (BMI). To calculate your BMI, take your weight in kilograms and divide it by the square of your height in meters.

Discuss your intention to lose weight (if needed) with your doctor and decide on a target. If you have a lot of weight to lose, set a realistic goal. Remember, even a small amount of weight loss can lead to big health benefits.

Another method to control your weight is by estimating your caloric needs. Determine the number of calories you need each day to maintain your current weight or to reach a healthy weight. Be aware of your food intake and take note of your physical activity levels to help you decide what changes you may need to make achieve a healthy weight.

WHAT YOU NEED TO KNOW BEFORE GETTING STARTED

Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activities or both.

A healthy weight loss program consists of:

  • A reasonable, realistic weight loss goal
  • A reduced calorie, nutritionally-balanced eating plan
  • A behavioral change plan to help you stay on track to your goals
  • Regular physical activities

Finding the right weight loss plan

  • Ideally, you need to manage your weight healthily; therefore, it is important that you develop lifestyle habits that aren’t detrimental to your health.
  • In choosing how to go about losing weight, keep in mind key habits of people who have lost weight and kept it off. These people are called ‘Successful Losers’ by weight control experts who have studied them.

Key Behaviors of Successful Losers

  • Getting regular physical activities
  • Weighing themselves regularly
  • Not letting small ‘slips’ turn into a large weight gain
  • Reducing calorie and fat intake
  • Eating regular meals, including breakfast

As the old adage goes, ‘no pain, no gain’. So the more effort you put into maintaining a healthy weight, the more you’d get in return. Embrace your health and manage your weight wisely and you’d have no regrets.

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