#FitU with Phindi Gule: How to maintain a healthy weight
There are essential elements that play a part in maintaining a healthy weight. Each are interdependent, meaning that to achieve the best possible results it is important to invest in each one to live a healthy life.
1. NUTRITION
To achieve the best results and ensure that your hard work pays off, consider paying attention to what you eat. Fresh fruits and vegetables are certainly something that will help you in your journey. The quantity and quality of food on your plate matters a lot, eat clean - a fair amount of healthy fat (Omega -3 fatty acids), protein (fish & chicken), food high in fibre, raw seeds and lots of water.
Snacking on dried fruit, raw nuts, and seeds will fill you up and still nourish your body with good food. It is important that you approach this as a way of life (lifestyle) and NOT a diet. Consistency is key in everything.
Try and stay away from the following:
- Sugar
- Fizzy Drinks
- Starch
- Fried Food (Fast Foods)
Many fall into the trap of focusing solely on exercise without paying any regard to what they eat. While exercise is a highly important factor in the management of a healthy weight and body composition, without a properly balanced diet, your physical activity will not be as effective.
Read: #FitU with Phindi Gule: Exercise Myths about Weight Loss
2. EXERCISE
Just as you cannot hope to achieve your weight management goals without eating correctly, you cannot maintain a healthy lifestyle without regular exercise.
Regular exercise helps maintain muscle as well as influences a sense of well-being. Health professionals recommend at least 30 minutes of daily physical activity for health, and 60-90 minutes for a specific weight management goal. This doesn’t always have to equate to running on a treadmill, but can include activities like walking, hiking, resistance training, or other physical recreation. Find something that you enjoy doing and strive to make physical activity a part of your daily life!
As I always stress, get it done first thing in the morning and you will start your day feeling like a Million Dollars.
3. SLEEP
Sleep is also an essential part of staying healthy and can have a huge effect on a weight management regime. Getting more than seven hours of sleep each night is crucial when it comes to weight management, those who get fewer than seven hours of sleep each night are more likely to gain weight in the future. Why? Sleep loss can cause changes in hormone levels, which in turn are likely to cause increased hunger and appetite. This can also lead to unhealthy eating habits… just take a look at people who have thrown themselves into their work and have no life outside work. A balanced lifestyle is vital for all.
4. HYDRATION
At the most basic level, hydration is an integral part of sustained health. Proper hydration is a key part of achieving and maintaining a healthy weight.
Additionally, if you are middle aged or older, drinking a cup of water or two before each meal can help lower the occurrence of obesity.
Water is LIFE!
5. STRESS MANAGEMENT
While many commonly view stress as a mental or psychological issue, you may be surprised to learn that it can have an effect on your physical health, too. Stress management has been proven to be highly correlated with effective weight management. Taking the time to relax and de-stress is crucial, whether you go for a walk, do some yoga, or listen to calming music, find something that helps you unwind and relieve stress. You will find that it can have incredible physical and mental benefits.
Maintaining a healthy weight requires diligence and consistency, but the rewards are well worth the effort. Be sure to consult with your doctor prior making any lifestyle changes or committing to any exercise program.
Examine each of these factors in your own life and identify the areas in which you can improve to live a healthier, happier life.