Almost half of all Americans say they plan to lose weight this year.
With modern life pulling us quickly into the future, often at a faster rate than we can really register, keeping track of your health can be a robust challenge. Getting enough sleep, eating right, and hitting the exercise button can be a full time job. With kids to scramble after, deadlines to meet and bills to pay, health can often take a back seat. All this being said, however, if you can invest in your mind and body, it can be well worth it.
A good place to start can be taking an objective look at your weight. With the new year now here, this could be something you’re already doing. In fact, according to Statista.com, a stunning 48% of Americans made losing weight a top New Year’s resolution for 2021. That’s a huge crowd of people!
What do experts label as a healthy weight for your height? And how can you get there? Here’s a brief look at healthy weight ranges and how to chip away at those extra pounds.
How Much Should You Weigh?
People come in all shapes and sizes. This is a fact. In line with this, there is considerable debate around what an “ideal” weight is. Some people argue that it doesn’t matter so much if you have extra fat as long as your heart and lungs are in good shape. What’s unhealthy for one person may be OK for the next.
Adding to this is the fact that exercise is often touted as the best route towards weight loss. According to Michigan Health Lab, this isn’t accurate, however. In fact, they say the message that getting more exercise trumps watching what you eat can be detrimental if you are obese. All things being considered, however, most often if you are obese you are not physically fit. There are exceptions to every rule, but this tends to be the way the cookie crumbles. Being overweight usually makes it more difficult to exercise, resulting in a lower level of fitness and a higher weight.
Related: How to Set Realistic Goals for 2022
How much weight should you lose and what’s a good target? One of the ways experts currently measure a healthy weight is by looking at your Body Mass Index, or BMI. Your BMI is a measurement of your body fat as it relates to your total height. There are many places online to find BMI calculators, which work by inputting your total height and your weight. The computer calculates your BMI and tells you if you are underweight, of normal weight, overweight, or obese. There are also BMI charts online that you can review visually. Finally, if you like doing calculations yourself, you can find the formula for calculating your BMI, here.
So, get a set of scales. Make sure they’re accurate. Measure your weight and height and then calculate your BMI. Consider how much weight you need to lose in order to be healthy and begin reflecting on how you might get there.
Next, consider following these 5 healthy eating steps for weight loss.
Eat Slowly and Stop Before You Feel Full
According to the Cleveland Clinic, in order to maintain a healthy weight, it’s best to eat until you feel satisfied but not FULL. Feeling full can be left for Christmas and Thanksgiving dinner. Most people actually feel satisfied well before feeling like they can’t eat another bite, which means you want to eat until you feel about 80% full. This takes practice and focus to master. Keep checking in with your stomach as you eat. Have you had enough? Stop before diving in for seconds and thirds.
Add Lentils and Beans While Eating Less Meat
Meat can be a substantial source of calories. It often contains fat and most meat-eaters tend to consume more than needed. You may equate a low-carb, high-protein diet with healthy eating but this isn’t necessarily the case.
According to Sian Porter, a spokeswoman for the British Dietetic Association, a good portion of meat for the average adult is about the size of a deck of cards. Yes, it’s that small. Try eating less meat and placing beans, lentils, and other vegetables on your plate in its place.
Watch Your Sauces and Beverages
Love gravy? It can be easy to add in extra calories by layering on the mayonnaise, rich spaghetti sauce, and butter. Drinking sugary sodas, juices, and alcohol are also easy ways to take in more calories than you can use up. Switch to sparkling water, (or plain tap water), cut down on alcohol and choose low-fat sauces over decadent ones. This can quickly help you cut down on calories.
Simplify and Don’t Eat Before Bed
If changing all your eating rules seems like too much work, keep it simple. Plan your dinners ahead of time and simply stock your cupboards with healthy foods and snacks to fill in breakfast and lunch. Bring your own lunch from home, made ahead of time. Have a banana and milk for breakfast. And avoid the temptation to snack later in the evenings. A light, healthy snack after dinner can be OK but you want to avoid eating substantial amounts of food about two to three hours before you head to bed.
Eliminate Unhealthy Snacks
Sometimes simply changing what you buy at the grocery store is enough to get you on the right track towards weight loss. If it isn’t in the cupboards or fridge, you can’t easily eat it. Snack on crackers, nuts, fruit, and cheese. Rid your home of chips, chocolates, ice cream, and candy. Cutting back on sugar can go a long way towards helping you lose weight.
Losing weight is possible and results can come with the right approach. Committing to a new lifestyle takes time. Talk to your doctor for help and support. It’s possible!
photo credits: Elnur/Shutterstock.com
