Most people understand that the healthier they are, the happier they will be. Establishing healthy eating and exercise habits help people maintain the right weight and contribute to better brain function and a stronger immune system. Although most people want to start living healthier lives, it isn’t easy for some people to make big changes. That is why it’s important to start with some changes you can make, and then go from there. The beginning step is to evaluate yourself and make steps for a healthier future during National Healthy Weight Week.
In honor of Healthy Weight Week, it is important to understand the state of your body and to understand your body type and B.M.I. (Body Mass Index). A healthy weight is different for each person depending on a few factors including your body type, genes, environment, and age. Body mass index (BMI) is a person’s weight in kilograms divided by the square of height in meters. BMI is an easy screening method for weight categories—underweight, healthy weight, overweight, and obesity. Click the links below to determine your BMI:
- For those 20 years and older: Adult BMI Calculator | Healthy Weight, Nutrition, and Physical Activity | CDC
- For Ages 2 through 19 years: BMI Calculator Child and Teen | Healthy Weight | CDC
When it comes to maintaining a healthy weight, there are no shortcuts. It is always better to consult an expert on how workout sessions and dieting should be managed and taking your calculated BMI above to your appointment can help you determine your next steps no matter what weight category you fall under.
Being at a healthy weight as mentioned above can make a big impact on your life and overall health. One thing for sure is maintaining a healthy diet and weight, as the journey is different for everyone and breaking or making a habit can take days, weeks, or months. Nevertheless, remember it’s important to keep trying and take it one step at a time.
There are a few ways to implement healthy tips into your life to reach a healthy weight. You can choose to tackle a few of the items below at a time and make yourself a list of goals you hope to achieve. The number one tip going into making healthy weight decisions is to start with implementing small goals or tips and don’t go into the process with the “Restricting” mindset. Those who cut themselves off from bad habits all at once often don’t have success and turn back to bad eating habits in full swing.
Here are a few eating habits steps you can take to help you in your journey to a healthy weight:
- Visit with your physician or dietician to set goals. Remember no goal is too small when it comes to your health.
- Start slow and try changing one thing at a time.
- Stay hydrated and ensure you are drinking plenty of water
- Look at your primary meals of the day and evaluate where simple changes can be made
- Add fruits and vegetables to your meals off the day including snacks
- Try to reduce your sugar and refined carbohydrate intake
- Evaluate your serving sizes
Diet is not the only factor when it comes to a healthy weight. Ensuring you are getting plenty of sleep and incorporating exercise into your life is also important. Along with nutrient-dense foods, sleep also aids helps restore your body. Aim for six to eight hours of rest each evening. Sleeping not only helps you feel more rejuvenated but also reduces your stress levels. Hit the hay at the same time each night and wake up at a similar time each morning to reap the most benefits from shut eye. To learn more about the importance of a good night’s sleep please visit: Sleep Services | Tomah Health
In addition to quality sleep, exercise can make a great impact on maintaining a healthy weight. The Physical Activity Guidelines for Americans and CDC states that the average American should exercise for 2 hours and 30 minutes per week. Dance, swim, tidy up your house, jog, or take a brisk walk to start the week off with a bang, or find an aerobic exercise you love, and you won’t want to miss a sweat session. Below are additional tips and tricks you can incorporate into your daily lifestyle:
- Take the stairs whenever possible; Climbing stairs not only burns extra calories but it’s an easy way to add exercise into your day
- If watching a t.v. or spending time on your electronics use the ad time to do some squats, push-ups, or other easy exercises
- Grab a leash and walk your dog. Your body and pooch will thank you!
- After work take your child or spouse on a walk to discuss your day.
- If traveling a small distance ditch your car and walk, rollerblade or bike to your destination. Parking your car a distance from a store entrance and not in the front row can also add a few extra steps.
When you start looking for them, you will see many opportunities to be more active every day and get a few more steps in during everyday activities. Remember, every step counts!
During National Healthy Weight Week, we focus on providing education to patients and our community on finding ways to encourage us to focus on a healthy weight by encouraging healthy eating habits, ensuring you know the importance of sleep, and adding exercise into your life. It takes one decision to make a change that can fuel your overall journey to be a better you.
Check out the additional Wellness Articles that may help you on your journey:
- 10 Instant Tips for a Healthier You Today | Tomah Health
- 3 Foods for Immediate Health Improvement | Tomah Health
- Nutrition Choices Made Easy in the Grocery Aisle | Tomah Health
- 5 Foods That Are Proven to Improve Brain Health | Tomah Health
CDC. (2022, September 2). What is my BMI? Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
Graber, E. (2021, January 25). ASN supports Healthy Weight Week, january 24-30, 2021. American Society for Nutrition. https://nutrition.org/asn-supports-healthy-weight-week-january-24-30-2021/
National Healthy Weight Week. (2022, January 9). National Today. https://nationaltoday.com/national-healthy-weight-week/
No time for exercise? Here are 7 easy ways to move more! (2017, December 13). Www.Heart.Org. https://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more