8 Safe and Effective Ways to Maintain an Ideal Body Weight

Healthy - It is important to know how to maintain ideal body weight so that overall body health is maintained properly. You need to know that the energy obtained by the body from food is measured as calories. As a practical guide, the more calories you eat, the more active you should be to maintain your weight. So, how do you maintain your ideal weight?

How to Maintain Ideal Body Weight That You Can Do 

As you get older, if you continue to consume the same types and amounts of food but do not become more active, weight gain may occur.

This happens because metabolism can slow down with age, and body composition (amount of fat and muscle) may be different than when you were young.

Here are ways to maintain ideal body weight that you should know, including:

1. Exercise Regularly

Regular exercise plays an important role in maintaining ideal body weight. Exercise helps burn extra calories and increases metabolism, two important factors in achieving energy balance.

When you are in energy balance, it means you burn the same number of calories as you consume. As a result, your weight tends to stay the same.

Several studies have shown that people who do moderate activity for 30 minutes every day are more likely to maintain their weight, especially after successfully running a weight loss program.

2. Breakfast

A way to maintain ideal weight that is often missed is breakfast. People who have a habit of eating breakfast generally have healthier habits, such as exercising regularly, consuming more fiber, and micronutrients.

In addition, breakfast is one of the most common behaviors reported by individuals who have successfully maintained weight loss.

However, this report does not indicate that skipping breakfast automatically leads to weight gain or worse eating habits.

Ultimately, if you feel that breakfast helps you maintain your weight, then this activity should be maintained. However, if you don't like breakfast or are not hungry in the morning, there's nothing wrong with skipping it.

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3. Eat Plenty of Protein-Rich Foods

Increasing protein intake can maintain weight, because protein can help reduce appetite and increase satiety. Protein has also been shown to reduce levels of hormones that increase hunger.

The effects of protein on hormones and satiety can automatically reduce the number of calories you consume, which is an important factor in maintaining an ideal weight.

4. Pay Attention to Carbohydrate Intake

Controlling your weight may be easier if you pay attention to the type and amount of carbohydrates you consume.

If you consume too many processed carbohydrates, such as white bread, pasta, and instant fruit juice, it can interfere with maintaining an ideal weight.

In general, processed carbohydrates are foods that have lost their natural fiber. A diet low in fiber is associated with weight gain and obesity.

5. Meet the Body's Fluid Needs

The easiest way to maintain an ideal weight is to drink the right amount of water. Drinking water will increase satiety and help keep calorie intake under control, especially if you drink one or two glasses before eating.

In one study, people who drank water before meals ate 13% less calories than those who didn’t.

Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day.

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6. Get Enough Sleep

Lack of sleep appears to be a major risk factor for weight gain in adults and a deterrent to achieving a healthy weight. In fact, lack of sleep causes levels of the hormone ghrelin, a hormone that increases appetite, to increase appetite.

Additionally, people who don’t get enough sleep tend to have lower levels of leptin, a hormone that controls appetite.

People who don’t get enough sleep tend to get tired easily and aren’t motivated to exercise and make healthy food choices. Getting at least seven hours of sleep each night is a great way to help control your weight and overall health.

7. Manage Stress

Managing stress is an important part of managing your weight. High levels of stress increase levels of cortisol, a hormone that people release in response to stress.

Consistently elevated cortisol is linked to higher amounts of belly fat and increased appetite. Stress is also a common trigger for impulsive eating, which is eating when you’re not hungry. Luckily, there are many things you can do to combat stress, including exercise, yoga, and meditation.

8. Eat Plenty of Vegetables

Several studies have linked a high intake of vegetables to better weight control. For starters, you can eat low-calorie vegetables. You can eat large portions without worrying about gaining weight.

Plus, vegetables are high in fiber, which increases feelings of fullness and can automatically reduce the number of calories you eat during the day.

This way of maintaining an ideal weight can be beneficial if you eat one or two servings of vegetables with each meal.

Why is Ideal Body Weight Important to Pay Attention to?

Having and maintaining a healthy body weight is important for overall health, as it can help prevent and control many diseases.

If you are overweight or obese, you are at higher risk for serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, respiratory problems, and cancer.

Ultimately, maintaining an ideal weight is important because it helps you feel good about yourself and gives you more energy to enjoy life.