Tip #10: Maintain a Healthy Weight
Let’s be honest most people dislike the scale. It often tells them what they do not want to hear. Today we are going to focus on how a healthy weight can be a sign of living a proactive lifestyle.
Why Is a Healthy Weight Important?
Maintaining a healthy weight is an important guide for overall health and has been found to help prevent and control many diseases and conditions. When you are overweight or obese, you are at a higher risk of developing diseases that include heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. This is why maintaining a healthy weight is so important.
What Is Overweight and Obesity?
Overweight is having extra body weight from muscle, bone, fat, and/or water. Obesity is having a high amount of extra body fat. The scale is not the only tool, finding your Body mass index (BMI) is a useful measure to see whether or not you are maintaining a healthy weight.
9 Ways to Maintain a Healthy Weight
Maintaining a healthy weight or even trying to achieve that weight is not about a 30 day diet or beginning a short term exercise program. That’s because they create temporary eating patterns — and, therefore, temporary results. Most dieters play the yo-yo game and that creates even more problems.
Living a proactive lifestyle and following Tips #1-9 help you establish a new norm and when bad habits are replaced with new healthy behaviors then a healthy weight becomes a by-product of healthy living. Let’s review how each tip can help you maintain a healthy weight.
- Cook from scratch: The less you cook, the more weight you gain. That may sound like an over-simplification. But a recent report from Johns Hopkins University hammers home the small-belly benefits of home cooking. When you cook from scratch you automatically eat less sugar, trans-fats and calories.
- Eat your fruit and veggies: Diets to lose or maintain weight usually concentrate on eating less and that gives you and your body the feeling of starvation instead of satiety. That’s why going on a eat less diet doesn’t work. When we eat 10 or more servings of fruits and veggies we are going to be feeding our body the nutrition it needs and feeling full at the same time. You are much less likely to overeat or make poor choices because your belly will be satisfied.
- Eat More Green: Green fruits and vegetables have been found to be nutrient dense with powerful antioxidants that fight inflammation. A recent CDC study found that people who ate them frequently had more nutritious diets overall, ate less sugar, and had a lower BMI and waist circumference. Studies also show that people who have inadequate levels of Vitamin C cling more tightly to fat, so increasing this vitamin can help coax your body into weight loss mode.
- Eat More Butter: I know it may sound crazy but healthy fats don’t make you fat. They actually help provide a feeling of satiety, which prevents overeating. Fat from butter also helps stabilize the release of sugars. When we eat too much carbohydrate without adequate fat, it sends our blood sugar on a rollercoaster ride, messes up our hormones, and leads to weight gain. Butter from grass-fed cows also contains CLA (conjugated linoleic acid). This is a highly beneficial fatty acid that’s actually sold as a weight loss supplement at health food stores…and guess what: butter is the best dietary source of it.
- Eat More Bacon: This might sound like an oxymoron to maintaining a healthy weight but just like eating more butter, bacon is a fat that is not only full of vitamins, but helps you feel full longer. But let’s focus on the fact that replacing a high carb breakfast like cereal with something as great tasting as bacon and some eggs has been found to help stabilize blood sugars. When blood sugar goes up so does insulin. Insulin pulls the sugar out of the blood and stores it in fat.
- Eat More Bugs: Okay, we aren’t really going to actually eat “bugs”. Fermented foods are rich in live bacteria that replenish the microbiome, helping it maintain the right proportion of friendly bacteria for optimal health and weight loss. When your body begins to get what it needs it starts clearing out what it doesn’t.
- Eat More Meat: Meat is packed with protein that is essential for growth and repair of the body and to provide energy. Studies show that those that eat more protein and less carbohydrates maintain a healthier weight than those that eat a high carb, low fat and low protein diet.
- Eat Raw: Getting in the habit of always having raw fruits and veggies around helps you stay true to eating healthier food. You no longer have to grab a candy bar when you are hungry if you have a nice organic apple with you. Or if you need to stop and get a meal you can just as easily stop at the store and grab some raw fruit and/or veggies as you can a local fast food establishment. Also, raw requires no cooking and no excuses you don’t have time to cook.
- Eat More Fiber: This one tip alone may make the biggest difference on the scale than any other tip. Studies are added daily to a growing body of evidence that people who eat more fiber tend to have a healthier body weight.
Putting It All Together
Living a proactive lifestyle is not about starting and stopping a diet. It is about making healthy choices everyday. When we make healthy choices are bodies are able to do what they need to do and losing weight or maintaining a healthy weight will be just one of the awesome results.
If you are not sure how proactive you are currently living then I invite you to take the Wellness Quiz to find out your Wellness Score.
In our Growing E-Course, we go into more detail about eating real food, using supplements to help in specific areas to increase nutrition and support the different systems in the body. We even have more recipes. If you would like to take part in our Free Growing E-Course click here.
***Remember that you are your own best health adviser. Not sure that following these 9 tips are going to help you lose weight or maintain a healthy weight? Check with your health professional of choice on what is best for you and your family.
I am enjoying this write 31 days challenge and I hope that you are finding these tips beneficial to living a more proactive lifestyle. Our next 10 tips will really focus on supporting and balancing our bodies in proactive ways.
If you would like to learn more tips, click on the box. I will be adding tips daily.
Shawna Cale, Got-Oils? Administrator
I am a M.O.M: Mom on a Mission to help educate and empower other mom’s to build healthy homes and bodies, and have the energy to do the things they enjoy with their families.