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If you’re looking for weight management solutions, this guide will go over everything you need to know. Whether you’re interested in weight loss options or are working on weight management to maintain a healthy weight, these tips help you find healthy techniques and provide an answer to the question – what is weight management?
What is Weight Management?
Before we delve into weight management solutions, let’s explore what weight management entails. You may be wondering, “What is weight management?” The weight management process includes behaviors, strategies, and psychological practices that help you reach and maintain a healthy weight. Weight management solutions often include long-term lifestyle habits that help you keep your weight healthy. However, there are many weight loss options.
Weight Loss Options
Weight management solutions often include weight loss, as many people need to lose weight before maintaining a healthy weight. There are many ways to lose weight. These are categorized as non-surgical and surgical.
Non-Surgical Weight Loss
Non-surgical weight loss methods usually involve dieting, exercise, and lifestyle changes. To lose one pound of body weight, you must burn 3,500 more calories than you consume. One way to accomplish this is to limit your calories. When you consume 500 fewer calories than you burn daily, for instance, you lose 1 pound in a week.
Diet
If you choose to diet, the good news is there are so many diet plans to choose from. Low-calorie diets, weight loss apps, trackers, and pre-made plans make dieting much more accessible than it used to be. Also, if you have special dietary restrictions, you can find diet options to suit your needs.
Exercise
Working out is the other popular option for non-surgical weight loss. Adding exercise to your daily routine significantly impacts your weight, helping with weight loss and maintaining a healthy weight. Exercise helps burn more calories, strengthens your cardiovascular system, and reduces your risk of diseases.
Some beginner-friendly workouts include walking, cycling, or using cardio machines like the elliptical trainer. When you follow an exercise program, you use a fitness tracking app or device to calculate how many calories you burn during exercise based on your age and sex. Make sure to know what things to buy for your workout needs ahead of time, though.
Hormones
Sometimes hormones get in the way of weight loss and impede progress from dieting and exercising. Hormones such as insulin, leptin, estrogens, androgens, and growth hormones affect your appetite, metabolism, and even body fat distribution. It is best to speak to your doctor about hormones if you suspect they are slowing or preventing your weight loss progress.
Surgical Weight Loss
Surgery is another option when diet and exercise have not achieved the weight loss you need to improve your health. If your doctor recommends weight loss surgery for health reasons, you are a candidate for bariatric surgery. Bariatric surgery refers to various procedures that treat obesity, including gastric bypass surgery, adjustable gastric banding, and sleeve gastrectomy. After weight loss surgery, you will need to follow a special diet and will have regular check-ins to make sure you’re doing well.
Healthy Weight Management Solutions
Tips for Lasting Results
Healthy weight management solutions involve lifestyle changes that set you on the road to long-term good health.
Here are some tips to help you reach and maintain a healthy weight:
Eat a Balanced Diet
If you plan to lose weight, consider a diet that fits your lifestyle. To maintain a healthy weight, eat a well-balanced diet that includes a variety of fresh fruits and vegetables, whole grains, and lean proteins. Limit your consumption of processed foods.
Know Your Limits for Sugar
Limit your sugar intake to 10 percent or less of your daily calories. So, if you eat 2000 calories per day, for instance, sugar should be no more than 200 calories in your diet.
Shop Healthy
When you go to the grocery store, practice healthy shopping habits by stocking up on fresh seasonal produce, limiting processed snack foods, and choosing foods without added sugars. These are harmful additives.
Drink Water
One of the most significant sources of excess sugar for Americans is drinks. Even juices often have a lot of added sugars. Reduce extra sugar and calories by drinking more water and passing on juice and other high-sugar drinks.
Get Active
Exercise is one of the best methods to maintain a healthy weight. Set a daily step goal and incorporate strength training into your routine to keep your metabolism up.
Sleep Enough
Lack of sleep leads to poor eating habits and weight gain, so getting enough sleep each night is essential. Aim for at least seven hours of sleep a night to stay healthy.
Manage Stress
Stress often triggers unhealthy eating habits, poor sleep, and weight gain. Practice some stress management techniques to help you tackle stress in your life. Meditation, regular exercise, therapy, and having a support system helps you combat the adverse effects of stress.
See a Doctor Regularly
Get a yearly physical exam to ensure you are on track with your healthy weight management solutions and habits. A physical detects any health issues that you may be unaware of that need to be addressed. Also, your doctor helps give you preventative measures to stay healthy and ward off future problems.
Self-Monitor
Monitor your weight and health regularly. It’s advisable to do a monthly or weekly weigh-in or use other methods to track your progress, such as monitoring your physical activity and eating. Self-monitoring helps you identify any challenges that come up and take measures to self-correct if you start to get off track with your healthy lifestyle habits.
Celebrate Milestones
Reward yourself for progress in your weight management journey. Losing and maintaining a healthy weight is not easy, and your dedication and hard work are worth celebrating.
Find a Support System
Tap into a support network to help you stay accountable and positive as you practice healthy lifestyle habits. Close friends, family members, or support group members help cheer you on and encourage you to keep going when you need a boost of motivation.
Thank you for joining me on this complete solution post. I hope you found it useful. There is no one-size-fit-all program for weight management. The best way to begin this journey is to have an open mind and be willing to put your best foot forward. I look forward to hearing your weight management success stories. Leave me a comment in the space provided/ I will be glad to help you out.
Good luck to you in your weight management journey. You got this!
Rachele, Founder
mybluegenes.com (website)
rachele@mybluegenes.com (email)
I find this site has some very good information. Touching on hormones is interesting. Is there any more information you could give on weight loss during menopause? Hormones fluctuate before, during and after menopause and weight loss seems to be stymied during that time in life. More detailed information would be great.
Dierdre
H there, Dierde.
Thank you for taking time to read and comment on my article relating to weight management. I have written more about hormonal imbalance in another post. I will send this post to you as soon as I can. Menopause is quite an intense time in a women’s life. However, it isn’t the end of the world. There are positives involved also. No more menstruation for starters.
Have a wonderful Sunday and upcoming week.
Rachele
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It seems you’ve covered a wide variety of what is inclusive in weight management in this article. I particularily like your tips for lasting results heading. You cover a variety of reasonable tips here and that speaks volumes for those seeking to take this adventure seriously. When there are pounds to shed, it can be done with the adaptation of following this article. Thanks for sharing.
Hi there, Jeremy.
Thank you so much for taking time out of your schedule to read my article pertaining to weight management. Taking off pounds is not an easy task. However, there are effective ways to go about it. I have found that if we have the right mindset, it makes the journey a little sweeter. Weight loss is similar to building a business. It takes preparation, effort and commitment.
Have a wonderful week,
Rachele