Maintaining a healthy weight is an essential component of overall health and wellbeing. Many people struggle with weight loss because they fail to develop healthy habits and a strong mindset that will help them maintain their weight in the long run. In this article, we will explore some tips to help you maintain a healthy weight and improve your overall health.
Set clear goals and monitor your progress
Setting clear goals is an essential first step in achieving and maintaining a healthy weight. Consider what you want to accomplish, and make your goals specific, measurable, achievable, relevant, and time-bound (SMART). For example, a SMART goal might be to lose one kg per week by cutting back on sugary drinks and exercising for 30 minutes a day.
Once you have set your goals, monitor your progress. Tracking your progress can help you stay accountable and focused on your ultimate goal. Consider keeping a food journal, using a phone app to track your progress, or weighing yourself regularly. By doing so, you will gain insights into your eating behaviours and patterns and be able to make adjustments as needed. Remember that the ultimate goal is not just to manage your weight, but to improve your overall health and wellbeing.
Believe in yourself and your abilities
Believing in yourself and your abilities is an essential component of maintaining a healthy weight. If you are familiar with affirmations, they can be extremely helpful when working towards your goals. Affirmations such as “I’m stronger than any cravings for sweets and junk food. I can make better choices for my own health and well-being. I’ve accomplished a lot in my life, and this weight loss is just one more achievement I can look forward to” can help you stay motivated and focused on your goals.
Identify barriers to your goals – and ways to overcome them
Identifying barriers to your goals is an essential step in maintaining a healthy weight. Many of us have to contend with a busy schedule, which can get in the way of going to the gym or preparing healthy meals at home. One way of overcoming this could be to wake up an hour earlier and have your workout clothes out and ready for you to change into when you wake. Removing additional decision-making steps will make the effort much easier. Before heading off to the grocery store, start by looking up some healthy recipes, then head off armed with a list of ingredients that you will need to prepare them.
Build a support network
Building a support system can be highly valuable when trying to maintain a healthy weight. Research suggests that engaging with others for support, such as a trusted family member, friend, or health coach, can provide both encouragement and accountability. Finding someone who can relate to what you’re going through and offer support can increase your chances of success.
Eat slowly and mindfully
Eating slowly and mindfully means taking time to appreciate the different aromas, tastes, and textures of each meal. It’s essential to avoid distractions like technology or eating in front of the TV. Mindful eating can help address behaviours associated with weight gain, such as overeating or eating too quickly. Paying attention to your body’s physical cues can help you stop eating before you feel overly full, increasing your satisfaction both physically and mentally.
Exercise regularly
Regular exercise not only helps you maintain a healthy weight, but it also plays a crucial role in mental health and wellbeing. Consider exercising outdoors, as it can be a great way to enjoy nature and get some fresh air while you work out. It’s important to find an exercise routine that you enjoy, so it feels less like a chore and more like a healthy habit.
Make self-care a priority
In today’s busy world, it’s easy to neglect self-care. Making self-care a priority means taking care of your emotional, physical, and spiritual needs. Consider practicing meditation, starting a new hobby, or taking walks outside. Taking time out for yourself can increase your motivation and energy levels, self-compassion, and resilience.
Try Focusing on change as a positive
Keep in mind that changing behavior takes time, and that challenges come and go, at the end of the day it is how you react to those challenges that is important. Don’t give up. If you slip up along the way find support from others and most of all take the time to acknowledge the progress that you have already made.
In conclusion, managing your weight in a healthy and optimistic manner requires a holistic approach that goes beyond just counting calories or losing weight. By setting clear goals, building a support system, eating mindfully, exercising regularly, and prioritizing self-care, you can develop healthy habits that will help you maintain a healthy weight in the long run. Remember, it’s not just about losing weight; it’s about achieving overall health and wellbeing.
Liza Brunell
Adv Dip Health Science Naturopathy, Nutrition
