5 Simple Steps to Maintain Your Healthy Weight

What is a healthy weight? This is not an easy question to answer, because it can depend on how tall you are, your build, your gender, and other factors.

• Low-calorie, low-fat diet 
• Eat breakfast daily 
• Stay active 
• Monitor weight regularly 

In health care, we use body mass index — or BMI — as a simple way to calculate your weight relative to your height, and to determine if you could be at higher risk for chronic conditions like type 2 diabetes, high blood pressure, sleep apnea, heart disease and even cancer.

According to the National Heart, Lung and Blood Institute, a BMI between 18.0 and 24.9 means you’re in the healthy range. If your BMI falls between 25.0 and 29.9, you’re considered overweight. Once your BMI reaches 30.0 or higher, it’s classified as obesity, which is broken down into three classes: Class 1 (30.0–34.9), Class 2 (35.0–39.9), and Class 3 (40.0 or greater), often called severe or extreme obesity. Why does this matter? Because a BMI over 30 significantly raises your risk for serious health issues like heart disease, diabetes, and high blood pressure. Knowing your BMI can be the first step toward taking control of your health. When you get your result, keep in mind that if you are athletic or a body builder, your body fat may be overestimated.

Carrying extra weight around your middle isn’t just about appearance—it’s a serious health signal. If your waist measures 35 inches or more for women or 40 inches or more for men, it’s a red flag that your body fat distribution puts you at risk. Why? Because belly fat isn’t passive; it can trigger inflammation throughout the body, which increases the risk of heart disease, type 2 diabetes, and other comorbidities. Keeping an eye on your waistline is one of the simplest ways to protect your long-term health.Everyone wants to reach and maintain a healthy weight. Even moderate weight loss can have a positive effect on health.

The key to getting there is to decide what a healthy, achievable, and sustainable weight is for you and give yourself a timeframe to reach it. It is reasonable to set a goal to lose 5 to 10 percent of total weight or to lose one to two pounds per week. After you have reached your initial goal and maintain it for a set period of time, you can think about additional weight loss.Studies have shown that the behaviors that help people maintain and keep weight loss are a low-calorie, low-fat diet, eating breakfast daily, and high levels of activity. Follow a healthy eating plan that includes fruits, vegetables, and whole grains, and be physically active. Keep your potential health risks in mind while you are changing your eating and activity habits. Don’t shy away from that scale; people who check their weight regularly often stay more focused and motivated, making it easier to stick to their goals and see progress along the way.

If you find that you have fallen off-track, don’t let that sabotage your efforts. It may happen occasionally because it is a normal part of human behavior. Set yourself up for success. Think before you eat, and ask yourself, am I really hungry? Is there a healthier choice? The key is to find ways to get back on track and keep going.The ultimate goal should be your health. Getting started may be the hardest part, but as you give up old habits and make strides toward a healthy weight, you’ll feel better physically and emotionally, have a better chance of avoiding disease, and even live longer. Get healthy, stay healthy, and maintain a healthy weight with the help of our Weight Management team. Give us a call at 302-623-3475 or visit us to get started on your weight loss journey.