10 Easy Tips to Reach and Maintain a Healthy Weight Effortlessly
Whether you want to lose weight, gain it, or maintain your current weight, these habits are key to success. Knowing how to modify food, swap out macros, and add certain activities can help you reach your goals. Maintain a healthy weight with ease using these simple yet effective tips.
Keep reading to find out easy tips to reach and maintain a healthy weight with ease. Find out how to customize these tips to meet your goals, including weight loss, muscle gain, or simply weight maintenance.
Weight and Health
Everyone has different goals in terms of fitness, weight, and health. While there is nothing wrong with wanting to change your body or lose weight, it may not be beneficial to focus on a fitness journey with that goal in mind. Becoming too obsessed with body weight and image may lead to body dysmorphia or eating disorders.
When it comes to health and fitness, how we feel is the most important. We should have energy, we should want to move and exercise, and we should eat things that make us feel good. The food we eat becomes the building blocks our body uses to repair, grow stronger, and thrive. When we start to consider those factors, we start to make better choices for our health and overall wellness. Check out this guide on how to start a fitness journey that can have actual physical and mental benefits here today.
10 Easy Tips to Maintain a Healthy Weight
Here are 10 easy tips to maintain a healthy weight. These can help you lose weight if that is your goal, gain weight if you want to build muscle, or just simply maintain your current weight. Use them at whatever stage you are in your fitness journey. They have many benefits that can help you live a happier, healthier life.
1. Eat Lean Protein
Protein is one of the most important macros you must consume daily. Swap out some of the heavier, fattier proteins like red meat for lean protein like fish or chicken. This can give you the benefits of protein without the sluggish feeling you may feel when eating heavier protein sources. Another good protein source is eggs, cottage cheese, Greek yogurt, tofu, and legumes.
Protein is a great option for keeping you full for longer, as it takes the body quite a bit of energy to fully digest protein. If you want to gain weight, however, it may be beneficial to consume more of those fattier proteins, as they will be more calorie-dense. Want to know exactly how much protein you need to eat? Here is a full guide, but the basic rule of thumb is to eat about 8 to 1.5 grams of protein to your body weight.
2. Start on Vegetables
Whether you want to lose weight, gain weight, or maintain, when you are eating a meal, you need to start on the vegetable portion of your food. This is because eating our vegetables first can cause the rest of our meals to be very stable in terms of blood sugar. The fiber, nutrients, and vitamins in vegetables will help keep our blood sugar normal.
Next time you have a meal, remember to start with vegetables. This includes spinach, carrots, kale, cucumbers, lettuce, and other vegetables that are not root vegetables or starchy. Always pair meals with healthy fats like avocado, nuts, extra virgin olive oil, etc., as this can help the body process and absorb the fat-soluble vitamins in your food.
3. Choose Complex Carbs
Carbohydrates are an important part of a balanced healthy lifestyle. Carbohydrates give us the energy we need to go through the day, as they are broken down into glucose which is a form of quick energy for the cells of the body. If you want to maintain a healthy weight, the best option is to choose complex carbohydrates. These are broken down by the body slowly and can provide a stable form of energy throughout the day.
If you want to lose weight, these complex carbs can help keep you full for longer, and provide more fiber, vitamins, and minerals than simple carbohydrates. Plus, if you are looking to gain weight, these complex carbohydrates provide staple energy for you to be able to exercise more and gain more muscle. Remember, muscle weighs twice as much as fat in the body and can be a good way for you to gain weight easily.
4. Walk After a Meal
Movement is key to health. Soft movement after a meal can have many benefits. One of the best ways you can reach and maintain a healthy weight is to walk after a meal. This does not have to be a long walk, nor do you have to go fast and jog. A short 15 to 30-minute walk after a meal can help improve digestion and will help you maintain health.
Walking in general is a great exercise that should be done daily. Want to know how many steps you should be reaching a day? Check out this complete guide to walking toward health and wellness. Find out if you should be reaching 10,000 steps or if that’s just a myth.
5. Eat Without Distraction
Eating mindfully is a great habit if you want to be healthier and happier. This means you eat your food fully focused on your meal instead of scrolling on your phone or watching something on TV. Eating mindfully can help you digest your food better and truly enjoy the taste.
Plus, when we eat distracted, we tend to overeat. Our brain lags and processes that we are satiating our hunger, therefore we eat more than we should when we eat distracted. Eating mindfully is beneficial in that we get to focus on the present moment and fully commit to feeling the body.
6. Balance
Life is all about balance. No matter what your goals are, we should be focused on maintaining a balance. This means enjoying fitness, but also enjoying rest. It means eating healthy but also being able to treat ourselves when we want to.
A healthy life is a happy life. Make sure you are focusing on finding the proper balance that will benefit you. This needs to be something you can sustain. The reason why diets don’t work is because they do not change core habits. Balance is about finding ways to incorporate healthy habits into habits that feel like a treat.
7. Eat until 80
This is a healthy tip that can be extremely beneficial to anyone, particularly anyone who is trying to lose or maintain weight. This tip means that you should eat until you are about 80% full. This reduces our risk of overeating and feeling indigestion. Eating until 80% allows you to not feel completely stuffed and sluggish after a meal.
8. Drink Green Tea
Green tea has many benefits. It may help support cognitive health and contains many antioxidants which will prevent cell damage and reduce oxidative stress. Some studies on green tea found that it can have a positive influence on the metabolism, suggesting that it may help the body break down fat.
Green tea is also a good way to help control blood sugar and keep it stable. Drinking green tea was linked with lower cardiovascular risk and lower chances of obesity as well.
9. Low Impact Movement
If you want to lose weight, should you be eating less and working out more? This article here says no. If you work out with too much intensity, this may be detrimental to your metabolism and overall health. It may put the body in starvation mode, which will further lower metabolism as your body tries to conserve as much energy as possible. The other option for health is low-impact exercise.
Low-impact exercise includes things like walking and slow swimming. These movements are easy on the joints of the body and do not include too much jumping. However, these forms of exercise are a good way to burn calories without even noticing it. It won’t spike your hunger like going on an intense run does. This type of movement is very beneficial to cardiovascular health and overall fitness.
10. Hydrate Properly
At the end of the day, one of the most important things you need to do for health and wellness is to hydrate problems. As shown here, even slight dehydration is a huge issue as it could lead to many health problems. Make sure you are hydrating properly. If you are working out, be sure to take a drink when you need to, adding electrolytes for even more hydration. Water is also needed to digest and process food effectively, so it is essential in a healthy body.
The Takeaway
These 10 tips will help you reach and maintain a healthy weight effortlessly. They contribute to overall health and wellness and can make fitness much more accessible and achievable.
Remember that health comes from within. Eat nutrient-dense meals, exercise when you can, at least 3 times a week, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.
