Maintaining a healthy weight is all about planning. Whether you’ve recently lost weight or have always been within the healthy range, being able to maintain your weight can be just as challenging as losing it. Often times, men and women who have been following strict diets abandon their programs once they reach their goal weight; and before they know it, all their lost pounds have crept back on. The only way to avoid gaining weight is to have a lifelong plan for staying healthy.
Planning for Life
Maintenance can be a tricky step for people who are used to programs where the ultimate goal is weight loss. Rather than turning your back on all the tools that got you to your healthy weight, use those same strategies to come up with a plan that you can stick to for life.
Knowing Where You Stand
Before beginning any weight loss or maintenance program you need to know how much you weigh and how that corresponds to your height. The best method for understanding your weight is to calculate your BMI (Body Mass Index). BMI is a measure of body fat based on an adult’s height and weight. To determine your BMI, use this formula:
BMI = [Weight in Pounds / (Height in inches)2] x 703
A BMI between 18.5 and 24.9 is considered healthy. Under 18.5 means that you are underweight, 25 to 29 is considered overweight and over 30 is obese. If your weight falls within the healthy range, then you are ready to move on to the next step.
To maintain a healthy weight it's important to constantly monitor yourself. Weigh yourself weekly to keep track of your weight and to know when you have gained a few pounds. People who check their weight regularly avoid unpleasant surprises down the line because weight gain happens slowly but can creep up if left unchecked. By knowing your number each week, you can regulate your diet and exercise levels accordingly.
Move Your Body
Exercising is great for weight loss and even better for maintaining a healthy body and mind. To maintain a healthy weight forever, individuals need to make physical activity a permanent part of their lives. When you workout you don’t just burn off that extra piece of birthday cake, you also help build muscles, which keeps your metabolism humming. A consistent exercise routine also protects the body from future injuries and illnesses that could sabotage your weight.
Maintenance is all about planning and finding the right balance of food and activity for your body. Our bodies are fine-tuned machines that need proper nutrition, rest, exercise and liquids to stay healthy. Finding that balance is often a matter of trial and error. Each week when you get on the scale you discover whether you’ve eaten too much, too little or just the right amount. Once you find your magic number and know what and how much your body needs to function, you can continue implementing and adjusting your plan for life. So use the tools you have developed in your weight loss journey or discover some new methods to keep your body fit and healthy.