10 Tips For a Lifetime Weight Management
Introduction
As a society, we are constantly reminded of our weights and bodies. It makes sense since our bodies are what literally carry us through life.
Weight loss is a struggle for millions of people around the world. According to Our World In Data,
- 13% of adults in the world are obese
- 39% of adults in the world are overweight
Often, even when people manage to lose weight, they struggle to keep it off for life. If you have managed to lose it and want to keep it, this post is for you.
10 Tips For a Lifetime Weight Management
Below are ten tips for lifetime weight management.
Know Your “Why”
The first tip in lifetime weight management is knowing your “why.” When we understand the purpose behind a choice, situation, or goal, it becomes easier to focus on it. Knowing your why helps you stay passionate and committed to your goal. Everyone’s why is different, and there is no right or wrong way.
Examples can include but are not limited to the following:
- Living longer
- Staying active for children or grandchildren
- Wanting to travel
- Feeling comfortable in your own skin
- Feeling and being healthy
- Managing health concerns
Take time to really sit and reflect on why you want lifetime weight management. Once you’ve determined your why, give yourself reminders. Write your why in your journal or planner. Make a vision board and put it on the fridge. Keep your why within eye shot so you have an easy reminder whenever you have times of difficulty.
Hydrate, Hydrate, Hydrate
The second tip in lifetime weight management is staying hydrated. Science has proven that drinking water may facilitate weight loss, help with weight management, and result in other positive health outcomes. Water is a critical component of cellular activity throughout our entire bodies.
The NASM (National Academy of Sports Medicine) recommends the following water intake per day:
- Men:125-130 oz/day (approx. 16 cups)
- Women: 91-95 oz/day (approx. 12 cups)
The water counts above are calculated from a combination of beverage and food sources. A good goal to keep in mind is retaining 20% of your water from foods you eat and the other 80% from beverages you drink.
For example, on average, a woman needs to consume 12 cups of water daily. 80% of that should come from water beverages (9.6 cups). There are 8 ounces of fluid in 1 cup. That equals 76.8 ounces of water from beverages per day. The average water bottle holds 16.9 ounces. It would equate to 4.5 water bottle fill-ups per day for you to hit your water intake goal. Below is an easy way to get in 4.5 bottles of water per day:
- Bottle #1: Within the first hour of waking up
- Bottle # 2: Within the first 4 hours of work
- Bottle #3: Within the last 4 hours of work
- Bottle #4: With your last meal of the day
- Bottle #5: As you are winding down for the day
Structured Exercise
The third tip in lifetime weight management is participating in structured exercise. There are a number of different structured activities you can become involved with. You can work out at a gym, take fitness classes, work with a personal trainer, or join a sports team or athletic club; you can also sign up for structured fitness activities such as golf, walking, or hiking clubs.
According to the current Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity.
Unstructured Exercise
The fourth tip in lifetime weight management is to participate in unstructured exercise on a routine basis.
Examples of unstructured exercises are listed below:
- Taking the stairs instead of elevators
- Parking further away from store entrances
- Volunteering at an animal shelter or other establishment where you will be moving
- Taking on a physical part-time job such as dog walking or retail stocking
- Waking up 30 minutes earlier in the day to walk around the neighborhood or work in your yard
Prioritize Quality Sleep
The fifth tip is quality sleep. Getting enough high-quality sleep is essential for effective weight management. Poor sleep can disrupt hormones that regulate hunger and appetite, leading to increased cravings and overeating. Aim for 7-9 hours of restful sleep each night by establishing a consistent bedtime routine, reducing screen time before bed, and creating a comfortable sleep environment. Good sleep supports energy levels for exercise, improves mood, and helps maintain a healthy metabolism—all crucial for sustaining a healthy weight over the long term.
Meal & Snack Prep
The sixth tip in lifetime weight management is to eat often. In today’s society, we are constantly on the go. To maintain weight, you need to fuel your body throughout the day. Gone are the days of the traditional three meals per day. You should be consuming something small at least every 3 hours.
Eat at Home More
The seventh tip in lifetime weight management is eating at home more. When we go out to eat, it should be a treat. When someone else cooks your food, you can’t be sure what they are cooking or how they prepare it. Eating at home more is an easy and money-saving way to manage your weight over a lifetime.
Skip or Limit Liquid Calories
The eighth tip in lifetime weight management is skipping or limiting liquid calories. Your body absorbs calories from anything it takes in. It includes liquids. Save them for meals and snacks instead of wasting calories on liquid beverages. Look for zero-calorie option drinks instead of soda and other sugary beverages.
Portion Control
The ninth tip in lifetime weight management is portion control. Everything is okay in moderation. Eating one potato will have a different effect than eating five potatoes. It’s the same as eating one piece instead of an entire pizza. According to the USDA, your plate should consist mostly of vegetables and lean protein with smaller amounts of fruit, grains, and dairy.
Enjoy Celebrations
The tenth tip in lifetime weight management is to enjoy times of celebrations. No one can be perfect all the time. And even if you could, why would you want to? Special celebrations call for extra enjoyment, which includes what and how you eat.
Indulge a little bit during birthdays, holidays, vacations, or other special occasions. If there’s been a new recipe, restaurant, dish, or sweet that you’ve been wanting to have, give in. Remember, it is okay to treat yourself once in a while.
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Conclusion
Maintaining a healthy weight is a lifelong journey that requires commitment and proactive habits. By following these tips, you can build lasting strategies for weight management.
Focus on small, sustainable changes that lead to significant improvements over time. Embrace the journey, celebrate your achievements, and be patient with yourself. You can achieve a balanced lifestyle that enhances your overall well-being with the right approach.
