The ideal body weight calculator will calculate the ideal body weight for you depending on your height, weight, age, and gender. Most people want to lose some weight at some point in their lives. If you are not one of them, you surely know at least one that has a problem with body weight. This is usually based on the “ideal body weight” which we see promoted on TVs, movies, magazines, etc.
Many people think that ideal body weight is just to look visually good and to be slim as much as possible. But, every single person is different. We live in different circumstances. We are not all of the same age. We are of different sexes. Usually, females weigh less than males, even though they have a higher percentage of body fat. But, this is happening because the male body generally has higher muscle mass and muscle is heavier than fat. Also, women generally have lower bone density. Also, males tend to be taller than females.
Ideal body weight:
Many people want to know how much they should weigh. But, there is not one ideal healthy weight for each person, because there are many different factors that play a role in it. Some of these factors include sex, height, body shape, body fat distribution, muscle–fat ratio, and age. When you have excess weight, then this can increase your risk of developing many different health problems, such as cardiovascular problems, high blood pressure, type 2 diabetes, and obesity. But, not every single person who has extra weight will develop surely disease.
How to maintain ideal body weight naturally:
If you want to achieve and maintain the ideal body weight, you should know that it takes some commitment. But, reaching a healthy weight can be beneficial for your overall health. When you are obese or overweight, then it can increase your risk of developing serious health problems, like certain cancers, type 2 diabetes, and high blood pressure. When you know your numbers and maintain a fir lifestyle, then it can help you to keep weight within a healthy range, avoid disease and improve the overall quality of your life.
You should take an active role in managing your overall health. You should maintain your ideal body weight, but you should know that it requires good decisions and taking charge of your diet and fitness level. You should stay accountable by keeping the big picture in mind. Also, you should set permanent objectives for your weight and health.
Make sustainable changes to your lifestyle:
Many people fail at maintaining their weight. This is happening because they follow unrealistic weight-loss diets which are not reasonable to be good in the long term. They end up feeling deprived. This often leads to gaining back more weight than they lost in the first place once they go back to eating normally. When you make sustainable changes to your lifestyle, then maintaining weight loss comes down. This looks different for everyone. But, essentially, it means that you should not be too restrictive, staying consistent and making healthy choices as often as possible.
Find a partner:
You ask a family member or friend to be a partner with you on your health goals. This can help you to stay accountable. Social support is one of the most important things for reaching and maintaining the weight that is the best for you. You should choose a partner who shares the same goals for weight maintenance which you have and have regular meetings. Also, online communities can be a great source of social support for maintaining weight loss. You should seek out groups in which you can share healthy eating and exercise tips.
Practice mindful eating:
This is a type of practice of listening to internal appetite cues and paying full attention during the eating process. This technique involves eating slowly, without distractions, and chewing foods thoroughly, so you can savor the aroma and taste of your meal. When you eat in this way, you are more likely to stop eating when you are truly full. If you eat while you are distracted, then it can be difficult to recognize fullness and you may end up overeating.
Many studies are shown that mindful eating can help with weight management by targeting behaviors that are commonly associated with weight gain, such as emotional eating. People who eat mindfully may be able to maintain their weight without counting calories.
If you want to make your ideal body weight be the same all the time, you need to be consistent. You should not let yourself go back into your old habits. It is best to be consistent with your new healthy diet and lifestyle for good. When you are adopting a new way of life, it may seem overwhelming at first. But, making healthy choices will become second nature when you get used to them. Your healthier lifestyle will be effortless, so you will be able to maintain your weight much more easily.
Eat plenty of vegetables:
Many studies are shown that high vegetable intake can help you to have better weight control. Vegetables are low in calories. So, you can eat large amounts of vegetables without putting on weight. But, at the same time, you will consume an impressive amount of nutrients. Also, vegetables are rich in fiber, which can increase feelings of fullness and may automatically reduce the number of calories that you eat during the day. If you want to control your weight, then you should consume a serving or two of vegetables at each meal.
Keep a positive body image in mind:
You should know what is realistic and attainable as a part of maintaining your ideal body weight. You should view yourself as a whole person. You should appreciate all that your body can do, instead of focusing on physical faults. When you have a negative body image, then it can impede your weight goals. It can lead to other serious health problems, such as developing mental health issues or eating disorders.
You should remember that health is more important than appearance. If you have a drastic approach to achieving an unrealistic weight, then you should know it can be harmful to your both emotional and physical health.
Do not give up:
There will be interruptions or setbacks to your routine, so you need to be prepared for it. You should know that weight maintenance is a long–term commitment. You should make a plan if you know that your health routine for weight maintenance will be interrupted or challenged. When you are feeling like you are in control, it can help you to overcome discouragement and keep you motivated.
When you have regular physical activity, then this can help you to maintain your ideal body weight. Also, it can help to decrease your risk for strokes, heart conditions, diabetes, and some types of cancers. When you are staying sedentary, then it can harm your metabolism and it can make you more likely to gain excess weight, even if you are not eating more. There are many simple things which you can do in your daily life, such as taking a daily walk, parking your car further away, sitting less or taking the stairs.
Get enough rest:
When people sleep less, they weigh more. When you sleep enough hours per night can help you to maintain your ideal weight. Also, it is a key part of your overall healthy lifestyle. Most adults need 7 – 9 hours of quality sleep on a regular basis every night. When you wake up tired, you may want to eat more food. So, you need to aim to sleep at least 8 hours per night.
Track your food intake:
You can track your food intake in a journal, app, or online food tracker. In this way, you have more chances to maintain your weight loss. Food trackers are helpful because they can enhance your awareness of how much you are really eating. These food trackers provide specific information about how many calories and nutrients you consume. Also, many food-tracking tools will allow you to log exercise, so you will be sure that you are getting the amount you need to maintain your weight.
Control stress levels:
You should manage the stress because it is the important thing of controlling your weight. The high-stress levels can contribute to weight regain by increasing the levels of cortisol, which is a hormone released in response to stress. When you have constantly elevated cortisol, then you have higher amounts of belly fat, as well as increased food intake and appetite. Also, stress is a common trigger for impulsive eating, which is what you do when you are not even hungry. There are many things that you can do to combat stress, such as meditation, yoga, and exercise.