How To Maintain The Ideal Body Weight?

Having the ideal body weight gives many advantages for us. For some people it difficult to maintain the ideal body weight after reaching it. The article describes the tips to answer the question “How to maintain the ideal body weight?”. Picture credit to Pixabay.
How to maintain the ideal body weight is a problem for some people. The article describes the tips to answer the question "How to maintain the ideal body weight?"

Picture 1. Body Weight Scale And Length Meter (credit to Pixabay)



Why Do We Need To Maintain The Ideal Body Weight?

1. In order not to cause various metabolic diseases.

Obesity increases the risk of type 2 diabetes, cardiovascular diseases, and certain cancers, excess blood fat, and high blood pressure which are among the leading causes of death worldwide. 

Learn about how to reduce high blood pressure naturally here.

2. Avoid premature death.

Obesity and excess weight do shorten lives, according to a major review across five continents which sought to find a definitive answer to a controversial question.

3. Make the appearance more interesting.

Being overweight might make us self-conscious or left feeling bad about our appearance. The result is we do not live at our best. Being underweight is equally uncool. Any kind of extreme gets us into extreme trouble. So it is necessary for us to have the ideal body weight.

Before reading the tips to maintain the ideal body weight, let us watch a video below:

[VIDEO]

We calculate the ideal body weight with the Body Mass Index formula (BMI). The formula is weight (kilogram) divided by the square of height (meters). The ideal BMI ranges from 18.5 to 25. We need to keep our weight around 18.5-25.  

For example, one who has weight 60 kg and height 170 cm, the formula is 60/(0.17×0.17). If BMI exceeds the ideal value means we need to reduce the foods amount intake and vice versa.

The overweight people bear a greater risk of illness than people who are not overweight. Size of men waist circumference suggested less than 90 cm and women less than 80 cm. The range was suggested by the Harvard study.

For some people it difficult to maintain the ideal body weight. It often increases again after stopping the diet. So they need to know how to maintain the ideal body weight.

Factors that make it difficult to maintain the ideal body weight:

1. External, comes from outside the body.

People want to have an ideal weight for various reasons or motivations. One motivation is a gift. For example, competition in the television.

Someone will be more encouraged when he doing a diet along with many people. It is very helpful if there is a personal trainer to help him. But then he does not know how to maintain weight after he has reached the goal.

Someone will be more encouraged when he doing a diet along with many people. It is very helpful if there is a personal trainer to help him. How to maintain the ideal body weight?

Picture 2. Personal Trainer In The Gym (credit to Pixabay)

2. Internal, comes from within the body.

The program to lose weight reduces the body’s metabolism. Someone on a strict diet reduces the food intake. Metabolism adjusts to the changes that occur. The name of this process is slowing metabolism.

For example, people who weigh 100 kg need 3000 calories. When the weight shrinks to 50 kg after the diet, the calorie needs to be 1500 calories or 1300 calories. For people who usually weigh 50 kg, eating 1500 calories feels normal. But for those who have a habit of eating 3000 calories will be difficult.

In order to maintain a permanent weight, one should diet for a year. A study from the University of Copenhagen in Denmark suggests one year diet period. After a 12 month diet, the body will produce fewer hungry hormones. The body produces more Grehlin hormones that can suppress hunger.

Before reading further, let us watch a video below:

[VIDEO]

How To Maintain The Ideal Body Weight?

1. Pay attention to the main foods and snacks calories.

Snacks can provide excessive calories. Many people do not take into account the calories from fried foods. We should also consider calories in soft drinks, sweet sugary tea, sweet foods and fatty foods. The more delicious the food, tend to less healthy because it is high-calorie foods.
Snacks can provide excessive calories. Many people do not take into account the calories from fried foods. We should also consider calories in soft drinks, sweet sugary tea, sweet foods and fatty foods. How to maintain the ideal body weight?

Picture 3. High-Calorie Snack (credit to Pixabay)

2. Eat Orderly.

Eating at any time messes up the natural appetite. Eat according to the body necessity. Do not eat over the body necessity.
Eat Orderly. Eating at any time messes up the natural appetite. Eat according to the body necessity. Do not eat over the body necessity. How to maintain the ideal body weight?

Picture 4. A Woman is Showing Her Eating Portion (credit to Pixabay)

3. Avoid Fried Foods

Fried foods have higher calorie content than steamed ones. We are better off baking, roasting, grilling or steaming our food instead of frying it. Frying food increases the fat and calorie intake. How to maintain the ideal body weight?

Picture 5. Fried Foods (credit to Pixabay)

 
 4. Eat Dietary Fiber
Low-calorie high-fiber menu reduces hunger. Fruits and vegetables rich in fiber, vitamins, and minerals. Eating a fibrous menu makes the hunger disappear. Learn further about the benefits of eating rainbow color fruits and vegetables here.
Low-calorie high-fiber menu reduces hunger. Fruits and vegetables rich in fiber, vitamins, and minerals. Eating a fibrous menu makes the hunger disappear. How to maintain the ideal body weight?

Picture 6. Fruits and Vegetables (credit to Pixabay)

5. Exercise Regularly

Choose the exercise that increases metabolism and prevent the possibility of caloric needs decreasing. We can do at least two types of exercise, endurance, and cardio.

Endurance exercises serve to enlarge and train the muscle strength. The muscles play their main role to move the body. This exercise plays an important role to maintain body shape. Usually in the form of lifting, pushing or pulling a load.

Loads can be either from the body itself or external loads such as lifting dumbbells. We can do this exercise at home twice a week for 15 minutes.

 

Choose the exercise that increases metabolism and prevent the possibility of caloric needs decreasing. We can do at least two types of exercise, endurance, and cardio. How to maintain the ideal body weight?

Picture 7. People Run (credit to Pixabay)

Cardio exercise works to compensate the excess caloric intake. For example, the daily calorie needs 1500 calories. If we consume 2000 calories then the excess of 500 calories. We can burn the excess calories with cardio exercise. We should do the cardio exercise 3-4 times a week. The more frequent and intense, we burn more calories.

6. Choose foods with large volumes but fewer calories.

For example, a person who thinks the problem of hunger is over by eating a fried chicken breast salute flour. It has 250 calories. When the volume of food gets smaller, the body will think it is in times of hunger. So the metabolism and burning calories will slow down because the fear of energy running out.

Consuming 250 calories of food in larger volumes is more appropriate. The examples are rice, vegetables, and other dishes. By that way, the body will be fuller and metabolism be normal.

Get used to eating with normal frequency, 2-3 times a day. Eating past the meal time also makes the body think it is “food crisis” that slows the metabolism.

 

Pasta salad is an example of low calorie high volume food. Choose foods with large volumes but fewer calories. How to maintain the ideal body weight?

Picture 8. Pasta Salad (credit to Pixabay)

7. Recognize hunger and satiety sign.

The code for eating should come from the stomach. If the stomach does not feel hungry means we should not eat, moreover high-calorie foods.

I am fortunate to have no difficulty in maintaining ideal body weight. I used to apply the principles above for years.  How about you? What is your experience in maintaining your ideal body weight?. Which point is the most difficult to apply to you? Please write your thoughts in the comment column below and I’ll be more than happy to reply your comments.

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52 Replies to “How To Maintain The Ideal Body Weight?”

  1. “Choose foods with large volumes but fewer calories”. Do you have any guide for this, as I am interested which type of food have fewer calories? By the way, thanks for this educating post of yours. I enjoyed reading.

      1. Oh, thank you so much for this reference. I used to be slim, but due to inactivity and sometimes over eating, I noticed I am gaining weight. I will read this reference that you gave.

  2. What a wonderful and well presented article. I think by now the majority of us who are concerned about our weight know what we have to do. And If they do not get the message from this article, then they have either given up or do not care.

  3. Eating healthy is so difficult these days. People are so busy and getting a balanced meal is a real challenge. But it catches up with you eventually. Eating healthy is not a luxury it is a necessity.

  4. Thank you for this post Melani! You have included a lot of information and the videos are especially helpful.
    It is so important to eat more fresh vegetables, which has been my problem as I do not like very many vegetables. I am trying to eat a big salad everyday now, and I feel much better! Great tips.

  5. Great post! seriously 🙂 I have so far never completed an article on body weight. But you made me read this entire article. Loved it and it has great tips! 🙂 a really useful one

  6. Nice work Melanie. Really important to maintain our BMI to appropriate. And yup I do agree with you regarding food intake. As our age increases body gets susceptible for many chronic conditions due to access weight. Sugar plays very important role in weight gain and other symptoms like ageing so first we need to limit the intake of processed sugar. I had made an article how you can use sugar instead and substitute for that. http://bit.ly/2ffzKzF

    1. We can not neglect our aging effects, Amita. Fortunately, there are many research results about how to delay even reverse aging effects. We need to learn that studies to manage and minimize the aging effects so we can live a qualified lifestyle no matter how old we are. Thank you for commenting.

  7. Some people have a harder time than others maintaining an ideal body weight, especially when there is a chronic illness or a metabolic/endocrine disorder, but these are good tips for people to get started. Anyone doing all the right things and still struggling should definitely reach out for help from an experienced nutritionist, personal trainer or functional medicine practitioner.

  8. Great post Melani, I also am very conscious about what I eat and maintain my almost perfect weight 🙂 I don’t exercise much but at least I eat well and healthy, mostly natural foods and supplements. I’m also very much into skincare and what goes onto my body is very important to me. I mainly refer to products that are made Naturally and Botanically… I stay away from those that are made of toxic ingredients and harmful to your health .

  9. I like the part about regular exercise. It definitely will keep your metabolism at a good constant rate helping to burn calories. Plus your overall health will improve right along with weight control.

  10. Very good information that you are giving out here. There are a lot of medications that contribute to weight gain, so it is not always from overeating or poor food choices. I agree with all that you talk about here and I do eat clean and healthy foods, gave up sugar and sodas, etc…etc… a long time ago. Could use more exercise, hard to find time and can only do walking which I love. Thank you for sharing vital information with us. Riley Roman

    1. Hi, Riley. We can prefer upstair to use the lift, walk rather than use vehicle, etc. I agree with you that it is hard to find time for doing exercise if we work full time. But the principle is we must move to burn the excess calorie. Thank you for sharing your experiences related to maintain the ideal body weight.

  11. Very good tips on maintaining weight and supporting metabolism when we are getting older. People think that they can consume the same amount of food/calories when they aging. Unfortunately, this will lead to gaining extra pounds fast. Balancing nutritious food reach in fiber and protein and exercise is a key for healthy living. Also skipping a dinner works very well for me ( or at least having it before 6 pm).

  12. i have found this very helpful, as i have not yet reached the 40’s yet but i guess your never to late to start a healthier and better life style to reach a goal.

    thanks

  13. It is so incredibly important to start taking care of your health now before you are actually dealing with disease because of your dietary choices.
    My boyfriend is quite a bit older than me but he is probably going to outlive us all.
    I have learned so much about nutrition and exercise from him that I literally feel like he has giving me years that I probably never would have had with the way I was going.
    Great information!

  14. I highly recommend a good nutritious diet along with exercise to maintain a proper weight. I was always skinny growing up. After I grew older I gained weight in my stomach area. The BMI chart said my body weight was good, but actually, it was not because my weight was not proportional to my height. Once I began to do more vigorous exercises my body reached a more balanced look as well as a good weight. Thank you for sharing your very good information.

  15. It’s really important to maintain the ideal body weight because of the several risks you have mentioned. In my case, my excess pounds really affected my productivity and often times I was restless. Although my BMI today is within the normal limits, there was also a time in my life when like most people I too had issues with my weight.

    Today, I maintain my weight by trying to eat more healthy foods and cutting down on junk foods and fried foods as well. Because of my very hectic schedule, I do not really have time to exercise but the nature of my job requires me to be always on the move so I’m not that worried about not having enough exercise. I also make sure I don’t skip breakfast because it’s the most important meal. A heavy but healthy breakfast keeps me energized until lunch time which prevents me from snacking.

    I think you raised a good point about recognizing hunger. One of my favorite mottos when it comes to controlling cravings is: “Eat only when you’re hungry.” The problem with some people is that they just couldn’t stop eating. They keep nibbling on unhealthy snacks even when they’re not hungry. I know because I am living with one. She has no discipline when it comes to food that’s why she never stocks up on junks and other snacks in her cupboard.

  16. Good one Melani ! My passion is similar..to coach people on healthy eating and exercise..Its benefits go way beyond we can comprehend ! Keep up the good work !

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