How To Maintain An Ideal Body Weight (with Pictures)

Reaching and maintaining an ideal body weight requires some commitment, but reaching a healthy weight can be beneficial to your overall health, as being overweight and obese increases your risk of developing serious health problems, such as high blood pressure, type 2 diabetes, and certain types of cancer.[1] X Trusted Source National Heart, Lung, and Blood Institute Go to source Data indicates that 34.9% of North American adults are obese and 68.6% are obese or overweight.[2] X Research Source Using certain calculations, you can assess how much you need to eat and exercise to reach and maintain the healthiest weight for your body. By knowing your numbers and maintaining a fit lifestyle, you can keep your weight in a healthy range, avoid disease, and improve your overall quality of life.

Determine your ideal weight

Cómo mantener un peso corporal ideal (con imágenes)

Determine your ideal weight. There are many formulas that can be used to calculate your ideal weight. One of the simplest is the HAMWI, which is used for adults over 5 feet (1.5 meters) tall. For men, the formula is 106 + 6 pounds (2.7 kilos) for every 1 inch (2.5 cm) beyond 5 feet (1.5 meters). For women, it is 100 + 5 pounds (2 kilos) for every 1 inch (2.5 cm) over 5 feet (1.5 meters). Add 10% if the person has a large frame and subtract 10% if the person has a small frame. If in doubt, use a medium structure and make no changes. Therefore, a man with a medium body build who is 6’2″ (1.87 meters) tall would have an ideal weight of 190 pounds (106 + 84 pounds = 190 pounds) or 86 kilos.

You can also calculate your Body Mass Index (BMI), which can help you decide if you need to lose weight or maintain your current weight. To calculate your BMI, divide your weight in kilograms by the square of your height in meters. To calculate using pounds and inches, divide your weight in pounds by the square of your height in inches and multiply by a conversion factor of 703.

There are several reliable BMI calculators, including the Mayo Clinic http://www.mayoclinic.org/diseases-conditions/obesity/in-depth/bmi-calculator/itt-20084938. Once you know your BMI, you can compare it to the normal BMI for your age, height, and gender.

Keep in mind that these calculations are very general and don’t take into account that muscle weighs more than fat. For example, many professional athletes would be considered obese based on their BMI because they have more muscle, which increases their weight on the scale.

Instead of obsessing over a number, ask yourself “What weight is healthy for me and would allow me to be in the best mental and physical state?”. Determining what is realistic and healthy for you is more important than trying to hit a magic number.

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Cómo mantener un peso corporal ideal (con imágenes)

Determine how many calories you need to lose weight. To make sure you’re getting the right amount of calories, determine your Basal Metabolic Rate (BMR). Your BMR determines the number of calories your body needs to function at rest, and knowing your numbers can help you make sure you’re not consuming too many or too few calories.

To calculate your BMR, you will need to calculate the relationship between your weight, height and age. For men, use the following equation: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5. For women, use: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161.

You can use an online calculator, like the one from the Mayo Clinic.

Cómo mantener un peso corporal ideal (con imágenes)

Keep track of calories. Once you determine a healthy weight and know how many calories you should eat to lose weight, make sure you don’t eat too many or too few calories. If you eat more calories than you burn, you can add a few workouts to the day or reduce the number of calories you take in. If you burn more calories than you eat, you will have to exercise less or eat more.

Count calories. Take note of what you eat and how much. Then, look up the caloric value of those foods. Add them up to find out your total daily caloric intake. You can use a pen and paper or an app like MyFitnessPal or SuperTracker from choosemyplate.gov.

Make sure the calories you take in come from nutritious foods, including fruits, vegetables, lean protein, and whole grain carbohydrates. Choose a variety of foods from each food group to ensure you get enough nutrients. These foods will provide you with more energy, vitamins, and minerals, and you can eat more while staying within your daily caloric requirements.

Cómo mantener un peso corporal ideal (con imágenes)

Change the way you see food and exercise. Your weight is associated with your emotions regarding food and exercise. Try to see food as energy and a way to achieve good health, have more energy and improve your quality of life in general. Exercise helps improve your mood, fight disease and improve your energy levels.

Using food as a coping mechanism can make you feel worse and make weight management unsuccessful. Find other ways to satisfy your emotional needs, such as getting a massage, spending quality time with others, buying new clothes, or doing a fun activity.

Cómo mantener un peso corporal ideal (con imágenes)

Make healthy changes. If you are over or under your ideal weight, make a realistic plan to achieve the result you want. Focus on taking small steps, like eating five servings of fruits and vegetables a day.

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Keep track of your achievements, exercise and calories. Keeping a log can help you notice patterns over time and allow you to make changes as needed.

Cómo mantener un peso corporal ideal (con imágenes)

Develop an exercise regimen. Aim to get at least 30 minutes of moderate physical activity per day, although you may need more depending on your goals of reaching your ideal body weight.

Find exercises you enjoy. Activities like swimming, gardening, biking, or dancing count. These can be a fun and enjoyable way to burn calories and stay fit, and you’ll be more likely to stick with the routine.

Cómo mantener un peso corporal ideal (con imágenes)

Hydrate. Drinking enough fluids (especially water) is essential for maintaining good overall health, but it can also help you reach your goal weight.

Drinking water can increase the number of calories your body burns for at least an hour.

Staying well hydrated helps your muscles and heart work more efficiently.

Maintain an ideal weight

Cómo mantener un peso corporal ideal (con imágenes)

Be careful. People who are successful at maintaining their weight monitor their progress and weigh themselves regularly. If you notice weight gain or loss, you can take steps to remedy it, such as increasing or decreasing portion sizes or modifying your exercise routine.

Keep a health journal. Writing down food and physical activity ensures that you keep track of how you reach your goals.

Cómo mantener un peso corporal ideal (con imágenes)

Get plenty of rest. On average, the less people sleep, the greater their weight. Getting enough sleep each night is an easy way to maintain your ideal weight, and it’s also key to having an overall healthy lifestyle.

Adults generally need seven to nine hours of quality sleep on a regular basis each night.

When you’re tired, you’re more likely to be rewarded with food.

Cómo mantener un peso corporal ideal (con imágenes)

Stay active. Performing physical activity on a regular basis will help you maintain your ideal weight, as well as reduce the risk of developing diabetes, heart problems, strokes and certain types of cancer.

Being sedentary harms your metabolism and will make you more likely to gain weight, even if you don’t eat more.

Simple changes can help you fit more activity into your day, such as taking the stairs, sitting less, parking farther away, or taking a daily walk.

Cómo mantener un peso corporal ideal (con imágenes)

Follow a consistent diet. Eating the same types of food every day is better than eating more on weekends, holidays, and other special occasions.

Don’t skip meals. This can slow down your metabolism, and you’ll burn fewer calories at rest.

Have healthy snacks on hand. This way, you’ll be more satiated without adding a lot of calories.

Cómo mantener un peso corporal ideal (con imágenes)

Eat mindfully. Savoring every bite of food will help you feel fuller and more satisfied for longer. Put down your fork between each bite, chew slowly and sit at the table to eat. These changes can help you become more aware of physical hunger and satiety cues.

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Shop smart at the supermarket. Plan ahead, keep a list, and avoid shopping when you’re hungry. This will help you make healthy food choices and avoid bringing home low-nutrition foods like crackers and soda.

Prepare healthy recipes at home. Restaurant food is usually salty, greasy and very caloric. Preparing food in your kitchen will help you develop healthy eating habits and consume the right amount of calories for your body.

Cómo mantener un peso corporal ideal (con imágenes)

Do not give up. Relapses or breaks in routine are inevitable, so be prepared. Keeping the weight off is a long-term commitment.

Create a plan if you know your weight maintenance health routine will be difficult or interrupted. Feeling like you’re in control can help you overcome low spirits and stay motivated.

stay motivated

Cómo mantener un peso corporal ideal (con imágenes)

Keep a positive body image in mind. Part of maintaining your ideal weight is knowing what is realistic and attainable. See yourself as a whole person and value everything your body can do instead of focusing on your physical “deficiencies.”

A negative body image can prevent you from reaching your weight goals and cause serious health consequences, such as developing eating disorders or mental health problems.

Remember that health is more important than appearance. Drastic approaches to reaching an unrealistic weight are dangerous to your physical and emotional health.

Cómo mantener un peso corporal ideal (con imágenes)

Find a partner. Ask one person, be it a friend or family member, to be your partner in your health goals by holding them accountable. Social support is a key strategy to reach and maintain the ideal weight for your body.

Choose a partner who shares the same weight maintenance goals and has regular meetings.

Online communities can be a great source of social support for maintaining weight loss. Look for groups where you can share exercise tips and healthy eating.

Cómo mantener un peso corporal ideal (con imágenes)

Be responsible. Take an active role in managing your overall health. Maintaining your ideal weight requires making good decisions and having control over your diet and fitness level.

Stay accountable by keeping the big picture in mind and setting permanent goals for your weight and health.

Cómo mantener un peso corporal ideal (con imágenes)

Seek medical support. Maintaining weight after losing a certain number of kilos can be a difficult task. Turn to your doctor and other health professionals for help managing your weight.

Get regular checkups and discuss your weight with your doctor. Your professional can offer you tips on healthy habits and make sure you don’t have health problems that are making it more difficult for you to lose or maintain your weight.

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