Standing on the scale and watching it register your medically ideal weight can be a reason for personal satisfaction. In addition to lowering your risk of having heart and other health problems, maintaining an ideal weight often makes it easier to be physically active. As you seek to attain a strategy for ideal weight management, learn to implement sound strategies that will help you stay fit and healthy.
Identifying Ideal Weight
If you are older than 20 and have a body mass index (BMI) of more than 18.5 or less than 25, you are at a healthy weight, according to the Weight-Control Information Network. Use a BMI calculator or chart to determine your ideal, healthy weight to identify what range is appropriate for you.
Diligence
According to the U.S. Department of Health and Human Services, to maintain your ideal weight, you should learn to eat the right amount of food in relation to your activity level. Diligence in paying attention to portion sizes, staying active and limiting your intake of fattening foods will help you keep your weight stable. Remain committed to regular weigh-ins on your home scale. Make small adjustments in your food intake if you notice your weight change more than 5 lbs.
Regular Physical Activity
Be active at least 30 minutes a day to avoid weight gain, recommends a 2009 study published in the "International Journal of Obesity," led by Rania A. Mekary. Researchers found that sustained, intense physical activity among the study participants resulted in a decreased chance of weight-gain and an increase in the likelihood that the participants maintained their weight. In addition to performing dedicated, intense exercises, such as hiking, biking, swimming or jogging, limit the amount of time you sit during the day. Stand up rather than sit, park far from the door, work in your yard rather than watch television and find physical leisure activities to participate in.
Considerations
If you have recently lost weight, the longer you maintain your ideal weight the more success you may have keeping the weight off long-term, according to Rena R. Wing, lead researcher for a 2005 study published in the "American Journal of Clinical Nutrition." Wing and colleagues discovered that once you maintain your healthy weight for between two and five years, your incidence of weight regain decreases. If you suddenly notice an increase in your weight with no changes in your eating habits, consult your doctor.
References
- Weight-Control Information Network: Statistics Related to Overweight and Obesity
- Weight-Control Information Network: Weight and Waist Measurement
- Helpguide.org: How to Lose Weight and Keep it Off
- U.S. Department of Health and Human Services: Chapter 3 Weight Management
- PubMed.gov: Physical Activity Patterns and Prevention of Weight Gain in Premenopausal Women
- "American Journal of Clinical Nutrition": Long-Term Weight Maintenance
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