Take Charge of Your Health: Your Checklist to Reach a Healthy Weight

We are always thinking about losing weight and end up procrastinating. Weight management is required because obesity or increased weight can lead to a lot of health problems, but just talking about weight loss is not beneficial for the real process, therefore a checklist helps in noticing some milestones and sticking to a plan to make the changes required.

Weight management is easy when we talk about calories, the balance we maintain while consuming calories and releasing them, helps the body maintain a balance. But weight management is not this easy, it takes effort. Therefore, here are things you should keep in mind if you are trying to reach a healthy weight.

– Setting a Goal

The first step is calculating the BMI and knowing what your ideal weight should be according to your height. BMI or the Body Mass Index is the ratio of your height to weight. Checking out body fat percentage is also a good start; you can always consult a nutritionist if this is complicated.

– Assessing Calorie Requirements

The calorie requirement for men and women differs, for a woman an average diet should consist of 2,000 calories per day and 2,500 for men. The calorie range can differ according to weight, age, and profession. Men have a higher BMR (Basal Metabolic Rate) and larger size which is why they need to consume more calories. You can calculate your BMR and check your calorie consumption needs.

– A sustainable diet
A sustainable diet is the backbone to reach a healthy weight. Make sure that your diet is not very restrictive and should consist of healthier food options (more nutrient-rich, high fiber, carbohydrates, and healthy fats).

Consider studying up on nutrients and vitamins and include lots of protein since it’s good for your body. Never cut out a meal before knowing its importance.

– Exercise

Exercising is the key to get that healthy weight. Do not start with something difficult and end up giving up, but instead, slowly build your stamina and enjoy your workouts.

– Set up a plan and don’t go hard on yourself

Set up a plan for your expectations. Choose activities you like and how many calories they are going to help you reduce. Ideally, a person should exercise 150 minutes a week, therefore you can divide your routine accordingly, for example, 5 days of 30- minute exercise. Don’t push yourself too much in the beginning. Listen to your body and take rest whenever needed.

– Working on the execution

This is the most important part, the implementation of your plans and achieving your goals. Maintaining the motivation and the spirit to keep working even if you see setbacks is what makes a difference.

Over to you

Keep moving towards your goals and stay positive. Those small milestones that you achieve in the process, is what keeps you motivated to keep going. Do eat healthy and choose foods from different food groups.