It’s all in a name, isn’t it? We have been talking about weight management for decades, and clearly it’s not appealing, and thus it’s not working. How about a name change? Instead of spending one more minute trying to manage weight, how about if we start using the term finding my ‘Healthy Weight’? And yes, that is Richard Simmons.
Sustainable Healthy Weight means choosing Healthy Habits Over Fad Diets
Weight is a number on a scale. One of the ways we know how our body is responding to our daily choices. It is a life-long journey, not a destination, since there are so many factors that impact that number. In a world dominated by quick fixes, crash diets, and misleading trends, many people seek a path to healthy, lasting weight management. But what does it really take to maintain a healthy weight?
It’s not about following the latest fad or trying to squeeze into a size that doesn’t reflect your healthiest self. Sustaining a healthy weight requires a balance of physical activity, mindful eating, and lifestyle choices that you can maintain long-term. I like to focus on the YES’s…getting the good stuff in, instead of the NO’s (deprivation, can’t or shouldn’t have, etc.)
In this post, we’ll explore practical tips for achieving and maintaining a healthy weight, focusing on habits that will serve you for a lifetime—not just a few weeks.
1. Understanding Weight Management
Before diving into tips, let’s define what we mean by “weight management.” This term refers to the ability to achieve and maintain a healthy body weight over time. It’s about balancing the calories you consume with the calories your body uses. And calories are not the only factor. Stress, sleep and hydration are three biggies. Weight management isn’t just about shedding pounds quickly—it’s about adopting a lifestyle that keeps you healthy, energized, and feeling good about your body.
Why it’s not just about the scale
While the number on the scale is one measure of health, it isn’t the only one. You should also consider factors like muscle mass, body composition, energy levels, mental well-being, and overall fitness. Many people focus too much on the scale, but true health is more than just a number.
What is your healthy weight? If you think back to a body weight that you maintained for a year or more (as an adult) that might be a good starting place. But also look at life experiences like injuries, menopause, pregnancies and childbirths. All of those affect set body weight. So as we go along, give yourself some grace as an aging person with a body and a metabolism that changes through the years.
2. The Power of Balanced Nutrition
The foundation of healthy weight lies in a balanced diet. No, you don’t need to deprive yourself or eliminate entire food groups, but rather focus on creating a sustainable, nutritious eating pattern.
Key principles to follow:
- Portion Control: It’s easy to overeat when portions are too large. Use smaller plates, and listen to your hunger cues. Eating until you’re satisfied, not stuffed, is a great practice.
- Nutrient-Dense Foods: Fill your plate with whole foods that are rich in vitamins, minerals, and fiber. These foods—like fruits, vegetables, whole grains, lean proteins, and healthy fats—support overall health while keeping you full longer.
- Mindful Eating: Pay attention to what you’re eating and savor each bite. Reducing distractions (like eating in front of the TV or scrolling through your phone) allows you to tune in to your body’s natural hunger signals.
3. The Role of Physical Activity
Exercise is a crucial component of weight management, and the benefits go far beyond burning calories. Regular physical activity helps:
- Build muscle (which increases metabolism)
- Strengthen bones
- Help to prevent injury
- Improve mood and mental health
- Boost energy levels
- Improve sleep
- Build self confidence
- Enhance overall well-being
Here’s my simple formula. Each day, I try to burn an additional 250 calories. Over one week, that alone is equal to 1/2 pound of body weight. Shoot for 30-60 minutes a day, six days a week. And don’t forget about weight training. The key is consistency—not intensity. And PS. I know an instructor with over 4 decades of experience with a really cool Patreon Channel and hundreds of videos. No more excuses!
4. Sleep and Stress: The Overlooked Factors
You might not realize it, but both sleep and stress play huge roles in weight management.
Sleep:
A lack of sleep can affect the hormones that regulate hunger and fullness, leading to overeating or cravings for high-calorie foods. Aim for 7-9 hours of quality sleep each night to support your metabolism and overall health.
Stress:
Chronic stress can also interfere with your ability to manage your weight, often leading to emotional eating or cravings for comfort foods. Incorporating stress management techniques like mindfulness, meditation, yoga, or even regular walks can help you stay on track. Here’s a post I wrote about managing stress
5. Hydration: Drink Your Way to a Healthier You
Water is often overlooked when it comes to weight management, but it’s vital for many bodily functions. Staying hydrated:
- Helps regulate hunger and prevents overeating (sometimes thirst is mistaken for hunger)
- Supports digestion and metabolism
- Boosts energy levels and helps improve performance during workouts
Aim to drink at least 8 glasses (64 ounces) of water per day, and more if you’re active or live in a hot climate.
6. Building a Sustainable Routine
Sustaining a healthy weight isn’t about making extreme changes that you can’t stick with. It’s about creating a routine that fits your life, preferences, and goals. Focus on consistency, and build small, manageable habits that you can maintain long-term.
Tips for building a sustainable routine:
- Set realistic goals: Whether you want to lose 5 pounds or run a 5K, make sure your goals are attainable and don’t rely on shortcuts. Progress takes time. The most realistic goal is to stay within 5 pounds of our healthy weight, and giving ourselves grace to allow that needle to move during different seasons of life.
- Track your progress: Keep track of what works for you—whether it’s through journaling, using a fitness app, or even taking progress photos. The more mindful you are about your habits, the more likely you’ll stick with them.
- Celebrate non-scale victories: Instead of focusing solely on the scale, acknowledge other accomplishments, like increased energy levels, better sleep, or improved fitness.
7. Stay Flexible
Life happens. There will be times when you overeat, skip a workout, or don’t get enough sleep. That’s okay! Don’t beat yourself up or let one “slip-up” derail your entire journey. Instead, practice self-compassion, get back on track, and remember that weight management is a lifelong process, not a short-term challenge.
Conclusion
Achieving and maintaining a healthy weight is about so much more than following the latest diet trend or trying to fit into a specific size. It’s about building a sustainable lifestyle rooted in balanced nutrition, regular physical activity, stress management, and proper sleep. By focusing on healthy habits instead of temporary solutions, you’ll be well on your way to reaching your goals and maintaining them for the long haul.
Finding, and staying at our healthy weight isn’t a race—it’s a marathon. Take it one day at a time, and celebrate the small wins along the way. The YES’s that push out the NO’s. Healthy habits lead to lasting change, and that’s the best kind of transformation.
***For Yoga Alliance Registered Yoga Teachers, send me an email when you finish reading this post and I will credit you one Yoga Alliance CEC.
Hey Denise! I think I let my registration expire. Yikes!
They are pretty good about letting you pick up where you left off.