Weight management techniques are fundamental physiological practices that contribute toward achieving and maintaining a certain, healthy weight. Most weight management methods include long-term lifestyle approaches that support daily physical activity and healthy eating. It involves developing meaningful ways to record weight over time and recognize optimum range of body weight for each individual.
Maintaining healthy weight is significant for overall body health since it helps control and prevent several diseases. Being overweight or obese could result in health problems such as high blood cholesterol, high blood pressure, heart diseases, breathing problems, diabetes, etc. However, being underweight also has a lot of effect on health and overall well-being of an individual and could be equally risky.
As per the report by Grand View Research, Inc., the weight management market is poised to rise to a valuation of USD 442.3 billion and is anticipated to expand at a CAGR of 8.3% by 2025, with North America holding the major market share. The growth is attributed to increasing population of overweight population and rising prevalence of diabetes and hypertension.
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Here are 10 healthy weight management tips and suggestions for both under- and overweight people:
- Measure Body Mass Index:
For maintaining healthy weight, measuring body mass index (BMI) is very important. It is a scale to determine one’s ideal weight with respect to height. BMI determines whether the person is underweight, healthy, overweight, or obese based on the score.
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- Avoid Added Sugar
Added sugar is a one of the key reasons for health problems like heart disease and diabetes. In addition, aerated drinks, bakery items, and candy that comprise lots of added sugars are usually low in the nutrients and do more harm to the body than good. Avoiding foods that contain added sugars is the first step toward losing weight and maintaining healthy weight. In fact, foods promoted as organic, fat-free, or healthy could have high amount of sugar content, which is equally harmful. In such cases, paying close attention to nutrient label becomes a must.
- Portioning the Meals:
Eating a balanced meal with enough carbohydrates, proteins, and fats is a prerequisite for healthy weight management. A portioned meal with colorful vegetables, fruits, grains, pulses, and dairy plays a huge role in providing proper nutrients to the body.
- Staying Active:
Burning calories through physical activity and limiting high-calorie food intake can help with weight loss. Physical activities boost endorphins, known as brain’s ‘feel-good’ chemicals that also help reduce pain. It is also important to consume healthy food before exercising to keep the body energetic throughout the exercise regime.
- Select Nutrient-Rich Foods:
Nutrient-rich yet tasty foods such as oatmeal, banana, and dry fruits are the best part of healthy weight management. For underweight individuals, it is advised to select wheat based pasta and cereals; whole-grain bread, dairy products; fruits and vegetables; nuts and seeds, and lean protein sources to help them maintain their health in nutritious way.
- Watch The Time:
It is a common fact that since body is at rest at night, having dinner as early as 8 PM is recommended. Having a heavy meal just before bedtime does not allow proper digestion of food and also disturbs the sleeping pattern.
- Don’t Stress Out
Several things can affect healthy weight management such as not enough sleep, stress, hormonal imbalance, etc. No enough sleep, stress, increased levels of cortisols that lower metabolism rate, etc. affect weight management adversely.
- Intake of Liquids:
People mainly focus on food and calorie intake to maintain healthy weight. However, liquids such as juices, smoothies, shakes, and more importantly water, also help maintain healthy weight. Consumption of beverages that contain fewer calories and yet provide nutrition help a great deal to maintain health and achieve desired BMI.
- Consume More Fiber:
Dietary fiber has been recommended to support weight management by inducing satiety, lowering absorption of macronutrients, helps release gut hormones, and also lowers the cholesterol level. To increase fiber intake, choose food items such as high-fibercereals and bread; whole-grains, brown rice instead of white,pasta made from whole-wheat, and dried beans in the meals. Fibers are filling, helping an individual control hunger and eat less.
- Increase theProtein Intake:
Researchers have shown that protein intake at breakfast has the maximum effect on the body than any other meals. Protein has a maximum thermo genetic effect than fat and carbohydrates, which allows the body to burn more calories. Protein rich breakfast results in reduced rate of gastric emptying, making it the most satiating macronutrient. According to a research, in subjects with high-protein diet, the loss of fat was roughly twice as much than the set with a moderate-protein diet group.
Changing healthy eating habits takes effort as well as time. Taking a few small steps now can help make a huge change in health and fitness. Since being underweight can be just as unhealthy as being overweight, a perfect combination of exercise and diet can resolve issues related to body weight. Increase in food consumption and reduced physical activity have led to a lot of concerns about the influence of obesity, over nutrition, and under nutrition on body health and fitness.
Grand View Research, Inc. is a U.S. based market research and consulting company, registered in the State of California and headquartered in San Francisco. The company provides syndicated research reports, customized research reports, and consulting services. To help clients make informed business decisions, we offer market intelligence studies ensuring relevant and fact-based research across a range of industries, from technology to chemicals, materials and healthcare.