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A healthy body weight is linked to overall health. Obesity increases the risk of serious health problems such as heart disease, high blood pressure, Type 2 Diabetes, gallstones, breathing problems, and certain cancers. Being underweight, on the other hand, is a health risk.
Various measurement tools, such as the Body Mass Index (BMI) and the waist-to-hip ratio (WHR), can help you determine whether your weight is in a healthy proportion to your height. However, it is always advisable to consult an expert for an accurate understanding of healthy body weight.
Shikha Dwivedi, OZiva nutritionist, spoke about maintaining a healthy body weight without resorting to fad diets.
People are drawn to fad diets because they promise to help them lose weight without any physical effort, these diets actually eliminate essential nutrients from your diet.
“The reality is that no diet can be considered the ‘ideal’’ as this differs according to the individual’s lifestyle, age, gender and other factors,” says Shikha Dwivedi.
Adopting a clean and holistic lifestyle that includes a balanced diet with all essential nutrients, daily physical activity, and managing mental health and emotional well-being is the key to maintaining a healthy body weight.
While there is no one-size-fits-all approach to maintaining a healthy body weight, here are five simple ways to do so without resorting to fad diets:
1. BALANCE IT OUT
Just as a car requires proper fuel to run continuously, our bodies require a balanced diet to stay in shape and develop properly. A balanced diet is thus required for adequate amounts of macronutrients and micronutrients such as protein, carbohydrates, fats, fiber, vitamins, and minerals.
Whole grains (healthy carbs) and leafy vegetables (fibre, vitamins, and minerals) along with nuts and seeds, which are a great source of healthy fats. should be included in your daily diet.
Protein should be included in every meal because it keeps you fuller for longer and provides energy throughout the day.
Fad diets deprive us of many essential nutrients, putting us at risk of illness and even causing a variety of health problems (such as weakness and fatigue, nausea, headache, constipation, and so on) if followed for an extended period of time.
2. PRACTISE PORTION CONTROL
It’s critical to get the right balance of macronutrients and micronutrients on your plate. The portion size should be determined by how many calories you intend to consume in a day.
The plate method is an easy way to control portions and ensure you’re getting the right amount of macros and micros each day. Your plate should be 9 inches in diameter for this method.
a. Fill half the plate with vegetables, whether they are cooked or tossed in a salad. Ensure you choose non-starchy veggies like peppers, broccoli, leafy greens and tomatoes.
b. Fill a quarter of the plate with lean protein such as legumes and lentils.
c. Fill the remaining quarter of the plate with complex carbohydrates, such as whole grains.
However, in order to lose weight, you must adhere to a calorie-restricted diet. A calorie deficit occurs when a person’s daily calorie intake is less than their daily calorie expenditure.
It is best to seek expert advice from a nutritionist and tailor a plan to your specific goals and needs.
3. ADOPTING A PLANT-BASED DIET
Plant-based diets have been found to be more effective in weight management, as well as other health benefits such as lower cancer rates, reduced inflammation, lower cholesterol and blood glucose levels, and a lower risk of diabetes, among others. As a result, adopting a plant-based diet can improve your overall health while also assisting you in maintaining a healthy body weight.
The plant-based diet emphasizes the consumption of plant-based foods while avoiding processed foods. Sugary drinks and deep-fried foods, for example, are high in calories but low in essential nutrients. As a result, a plant-based diet can protect your body by avoiding foods with low nutritional value.
You can also choose a plant-based protein powder to meet your daily protein needs and maintain a healthy body weight with all-day energy. However, make certain that your plant-based protein is free of harmful ingredients such as preservatives, artificial sweeteners, and additives.
4. CONTINUALLY BEING ACTIVE
Consumption of nutritious foods is insufficient. We should be more active throughout the day while maintaining a healthy diet. The right amount of physical activity, such as walking, jogging, and cycling, aids in weight loss. Make an effort to get at least 30 minutes of physical activity in each day.
5. ENSURING ENOUGH SLEEP
If you’re trying to lose weight, your sleep habits may be just as important as your diet and exercise routine. Sleep may be the missing factor for many people who struggle to lose weight, according to mounting evidence.
Sleep deprivation is not only one factor that contributes to obesity; research also suggests that it has a negative impact on hunger levels, causing a person to consume more calories from high-sugar and high-fat foods.
It influences hunger hormone levels by increasing ghrelin (a gut hormone that makes you feel hungry) and decreasing leptin (a hormone that makes you feel full). As a result, getting at least 7-8 hours of sleep per day may aid in maintaining a healthy body weight.
Source:IT
