Maintaining a healthy weight is a cornerstone of overall well-being, but achieving and sustaining it often requires more than just temporary fixes or crash diets. Adopting life-changing habits can significantly impact your ability to reach and maintain a healthy weight for the long term. From making mindful dietary choices to prioritizing regular physical activity and managing stress effectively, these habits can positively influence not only your weight but also your overall health and quality of life.
We spoke with Jacek Szymanowski, a PN certified nutritionist and health coach, to share with us three highly effective habits that can aid in maintaining a healthy weight. He told us that a well-balanced diet, physical activity, and optimal sleep are the habits to incorporate into your routine.
1. Well-Balanced Diet
A well-balanced diet encompasses a variety of nutrient-rich foods from all food groups in appropriate portions. It includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats while minimizing processed foods, sugary snacks, and excessive amounts of unhealthy fats and sugars. This approach ensures that your body receives essential nutrients, vitamins, and minerals necessary for optimal health and functioning.
Szymanowski notes that "what you eat will always influence your body weight. Foods high in calories and sugars may lead to weight gain. Stick to a well-balanced diet comprising foods high in nutrition, such as whole grains, vegetables, and fruits."
But he emphasizes that moderation is key and occasional cheat days are perfectly fine. "[This] doesn't mean you have to sacrifice your favorite foods to maintain a healthy body weight. It is still okay to have a couple of cheat meals occasionally. Eat smaller portions to avoid overeating, and drink lots of water to help shrink your waistline and lower your body fat percentage."
2. Physical Activity
Physical activity is a crucial component of maintaining a healthy weight and overall well-being. Engaging in regular exercise helps burn calories, build muscle mass, and boost metabolism, all of which contribute to weight management. Examples of physical activities include aerobic exercises like walking, running, swimming, and cycling, as well as strength training exercises such as weightlifting and bodyweight exercises. Additionally, activities like yoga, Pilates, and dancing can improve flexibility, balance, and overall fitness.
Szymanowski elaborates further on the importance of movement and how it can help with a healthy weight. "Physical movements keep the blood flowing, your muscles toned, and your metabolism rate high. This way, your body functions optimally, burning calories and converting stored fat into energy," he says. "Since our bodies become accustomed to physical exercise with time, you should start small and increase the frequency or intensity of your workout routine with time. A good exercise routine should include both cardio and strength training activities."
3. Optimal Sleep
Adequate and quality sleep plays a crucial role in regulating hunger hormones, which control appetite and satiety. When you don't get enough sleep, these hormones can become imbalanced, leading to increased hunger and cravings, especially for high-calorie and sugary foods. Additionally, lack of sleep can disrupt metabolism, making it more difficult for the body to burn calories efficiently.
"Getting a good amount of sleep every night plays a critical role in resetting your body and preparing it for the next day. If you don't sleep enough, you may eat more food than you need to stay awake," he states.
Szymanowski also adds, "Make sure you sleep for at least eight hours daily to allow your body enough time to reset so that it can function better throughout the day and keep you from overeating. If you have trouble sleeping, find simple ways to relax your body, such as stretching, reading, or yoga."
