Maintaining
a Healthy Weight
Trying
to lose or gain weight via unhealthy practices is not uncommon. Both men and
women alike will resort to meal skipping, fasting, and smoking to reduce
appetite and consuming stimulants such as caffeine, prescription drugs and
energy drinks to replace actual food. Other more damaging methods include
taking diet pills, laxatives, diuretics or purging. Unhealthy dietary practices
cause weight regain after a period of time. People who indulge in these will
also show signs of depression or develop eating disorders.
Healthy
weight gain or loss may be challenging and may take more time. But instead of
following extreme diet plans for a few weeks, it is infinitely better to
develop a lifestyle that automatically supports and helps you maintain a
healthy weight.
Why
is healthy weight important?
Maintaining
a healthy weight is important because it helps prevent many diseases and
conditions that may otherwise find their way into your life if you were
overweight or underweight. Being overweight or obese puts you at a higher risk
of developing serious health problems such as heart diseases, high blood
pressure, type II diabetes, gallstones, breathing problems and even certain
cancers.
Being
underweight as well comes with its own set of problems. These include anemia,
osteoporosis, decreased immune function, fertility issues and growth and
development issues in children and teenagers. If you are underweight, then you
are more like to suffer from complications from surgery as well.
Balancing
Energy
The
key to maintaining a healthy weight is balancing the amount of energy you
consume and the amount you of energy you spend carrying out daily tasks. If
your calorie intake is the same as the number of calories spent, then there is
a balance of energy and your weight will stay the same.
If
your calorie intake surpasses the amount of calories you spend, the result is
weight gain. If the opposite happens, the result is weight loss.
Managing
Healthy Weight Loss
Some
key takeaways for managing a healthy weight loss include:
*
Exercise. Indulging in physical activity on a regular basis will help burn the
extra calories you consume. It also builds muscle, which is equally healthy.
Walking instead of using the car or public transport wherever possible and
cycling to work or school are great ways to increase your daily level of
activity. If you want to burn more calories, you can also join a gym and
workout. This will help build your muscles. More muscle mass means more
calories get burnt even when you are not exercising.
*
Spend less time in front of screens. People who watch a lot of television, play
video games or spend an excessive amount of time on their phones, tablets, or
computers are more likely to be overweight. Use this time more constructively
and get an adequate amount of sleep as well.
*
Don’t skip breakfast. A lot of people have a habit of skipping breakfast in the
morning. This is detrimental to your health as breakfast gets your metabolism
going and burns calories to give you the energy you need. People who skip
breakfast are likely to feel hungrier later. They end up consuming a larger
portion of calories than they originally would have if they had breakfast.
*
Eat more fruits and vegetables. These contain fiber and will serve to be more
fulfilling by decreasing your desire to overeat.
*
Avoid sugary drinks such as juice drinks, energy drinks and sodas. They are
empty calories that only add to your obesity. Go for water or low-fat milk
instead.
In
case you are planning to start a more vigorous exercise program, then do
consult a doctor, especially if you bear health concerns like shortness of
breath, dizziness, chest pain or pressure, an irregular heartbeat, blood clots,
hernia, or joint swelling
Managing
Healthy Weight Gain
Being
underweight can be attributed to several causes. Besides serious illnesses that
may result in weight loss, being underweight is also a result of medication
that suppresses your appetite, excessive exercise, excessive stress, and enzyme
deficiencies.
If
you are underweight, then you should try to gain weight gradually until you
reach a healthy weight. Some key takeaways in managing a healthy weight gain
include:
*
Eat healthy. If you’re trying to gain weight, then eat foods that are high in
energy content. Start with a good breakfast. Consider having porridge made with
full-fat milk and chopped fruits or raisins to give your day a healthy boost.
Eggs on toast are also a good option. For snacks, milkshakes are an ideal
choice. You can also add milk powder to them for extra protein.
*
Include more fruits and vegetables in your diet. Like with weight loss, you
should have at least 5 portions of fruits and vegetables every day.
*
Increase your protein intake. Have beans, pulses, fish, eggs and meat.
*
Drink plenty of water but avoid fluids just before meals in case you feel too
full to eat later.
*
Have more dairy products. If you’re a vegan or vegetarian, then dairy
alternatives such as soya drinks and yogurts also work.
*
Avoid foods that are full of saturated fat and sugar such as chocolate, cakes
and sugary beverages. These may be high in calories but result in unhealthy
weight gain by increasing body fat instead of lean body mass. They also
increase the risk of developing high levels of cholesterol in your blood.
*
You can also get more calories in your meals by topping them with cheese, nuts
and seeds.
*
Exercise. This strenuous activity will not only increase muscle mass and add
weight to your body but will also increase your appetite and calorie intake.
If
you are unable to gain weight, then it is advisable to consult a doctor for a
medical checkup and ensure there is no serious underlying medical cause. The
doctor may test you for Diabetes mellitus, HIV/AIDS, enzyme deficiencies,
Tuberculosis, malignancies, an overactive thyroid gland, cystic fibrosis or any
other physical condition that could be hampering weight gain.
Dr.
Matthew Bogard practices Emergency Medicine in Omaha, Nebraska. Matt Bogard
grew up near Omaha, Nebraska. During his time at Nebraska College of Medicine,
he was selected to join the Advanced Rural Training Program, a four-year
residency program that trains physicians to provide comprehensive full-spectrum
medical care. During his residency, Dr. Bogard served on the Board of Directors
of the Nebraska Academy of Family Physicians, was active with the Nebraska
Medical Association, mentored multiple medical students and was honored by the
Nebraska Legislature as “Family Physician of the Day.” Dr. Bogard primarily
practices Emergency Medicine.
Website:
https://matthewbogardmd.com/
LinkedIn
Profile: https://www.linkedin.com/in/matthewbogard/
Dr. Matthew Bogard, Iowa doctor, is an emergency medicine doctor primarily at the Lucas County Health Center in Chariton, Iowa. Presently, he is Board Certified in Family Medicine by the National Board of Physicians and Surgeons and the American Academy of Family Physicians.