Healthy Weight: The Weight That Supports You To Get The Most Out Of Your Life
Weight can be a challenging topic. For most of us there’s a lot of thoughts and feelings connected to our bodies and their weight.
So, what if we look at ‘healthy weight’ as the weight that supports you to get the most out of your life? To have a good quality of life? This approach is about what you and your body can do - how much energy you have, how your mood is, how you sleep.
Because healthy weight supports you to maintain health and wellness across your life.
Why is maintaining a healthy weight important?
Let’s take a brief look at some of the facts.
We know that being over or under a healthy weight can lead to bigger health issues.
Being above a healthy weight increases risks for certain diseases and conditions, including:
Heart disease and stroke
Arthritis
Diabetes
High blood pressure
And some cancers
Being under a healthy weight can increase the likelihood of:
Malnutrition or anemia
Osteoporosis (not enough vitamin D and calcium)
Lowered immunity
Fertility issues (from irregular menstrual cycles)
The benefits of healthy weight
Maintaining a healthy weight lowers your risks for the above mentioned conditions. It can also:
Increase energy
Increase mobility
Improve sleep quality
Improve mental health
Lead to a longer, healthier life.
Ways to maintain a healthy weight
A healthy weight is going to be different for different people. This depends on a range of factors including your height and your lifestyle.
It can at times be hard to gauge any changes in weight by yourself. Not only do you see yourself everyday, but for many of us our perception of our weight can be different depending on how we're feeling about it.
Using BMI or measuring your waist circumference are two options if you want to get an idea of your weight. The link will take you to information on how to do these measurements.
And, good news, the steps to maintain healthy weight are like those for general health. So, if you’re already taking steps to improve your health you don’t need to add a whole new system to your life.
Preparation
Find some healthy recipes that appeal to you
Make a list of the ingredients you will need. In the supermarket, aim to only pick up the items on your list
Have a process for meal portion size.
If you’re someone who enjoys tracking your activities, you can access free meal and physical activity planners here. If this causes any anxiety or stress, don’t do it.
Healthy Eating
To ensure you give your body the vitamins and minerals it needs, aim for a diet high in fresh, unprocessed foods.
Foods rich in nutrients and meals containing protein will help your body to tell you when it’s hungry and full. If the food we eat doesn't meet our nutritional needs, the body continues to signal that it's hungry. In fact it's likely searching for nutrients rather than more calories.
Where you can, try to listen to your hunger cues. Skipping meals can lead to overeating due to hunger.
If you’re underweight, prioritise nutrient-dense foods to give your body the most energy and nutrients from your meals.
Eat vegetables, fruit and wholegrains (such as brown rice, or wholemeal bread)
Include protein-rich foods like meat, eggs, seafood, and legumes
Pick unflavoured milk and yoghurt (no added sugar)
Include healthy fats and oils like avocados, olive oil, and nuts and seeds
Use herbs and spices to flavour meals instead of salt.
Keep some healthy snacks on hand, especially those that provide protein such as nuts (unless allergic), meat, protein bars, etc.
Prepare your meals ahead of time and keep them refrigerated or frozen so you have something healthy on hand.
Healthy Movement
Exercise helps to maintain healthy weight, blood pressure and cholesterol levels, as well as boosting endorphins and other ‘happy’ chemicals in the body for a healthy mood.
Aim for 30 minutes of exercise a day. Do this in one go or break it up across the day.
If this is a new routine it can help to plan it in by scheduling this time into your diary or setting a reminder on your phone.
Additional resources
For support lowering, putting on or maintaining weight talk to your health professional.
Healthy Eating - Eat For Health
Eating Disorder Support and Information - Butterfly Foundation
24/7 Counselling and Support - Lifeline
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