Managing weight requires a complete lifestyle approach.
This lifestyle approach consists of four key factors.
The four key factors include diet, exercise, habits, and mindset.
In order to be successful in managing weight it is important to master these four factors.
Diet refers to the particular food choices you decide to consume each day. A diet that is aligned with healthy weight management is a diet that includes the following:
- proper caloric intake (eating calories equivalent to daily activity)
- substantial fruits and vegetables
- moderate intake of lean protein such as chicken, eggs, and fish
- low to zero intake of processed foods with added sugar
- healthy fats such as almonds, avocados, and coconut oil
- a balanced macronutrient ratio aligned with body type
- supplementation that promotes hormonal health and optimal immunity
- minimal intake of caloric beverages including alcohol
Exercise refers to daily activity. In order to manage weight you must stay active throughout the day. If work limits your daily activity, it is important to schedule and dedicate time each day for recreational hobbies or workouts at the gym. For general health and wellbeing it is recommended to have regular exercise for at least 30min each day at 60-70% max heart rate. In other words, you should find time to break a sweat for at least 30min.
Habits determine whether or not you will reach a particular goal you have set. You are the sum total of actions you take each and everyday. The most fit individuals are successful at weight management because they have the habit of working out each day. They have programmed themselves to perform a certain action in order to reach the desired goal. My key habit to weight management is to wake up and move each morning for at least 20min. This helps me get my metabolism going and boost some endorphins before starting the day.
They way you think often determines the way you feel about yourself. For example, if I have the tendency to think negatively with self-talk such as “I look fat” or “You can’t do that”, then as a result I will tend to feel pretty bad about myself and suffer with low self-esteem. This low self-esteem results in very depressed behavior which keeps me unmotivated and unproductive towards my health and fitness goals. Given that, it is important to cultivate positive self-talk in order to promote healthy self-esteem and encourage more motivated and productive behavior so you can reach your health and fitness goals.
Always remember that even though there are so many things in life that you can’t control, there are a few things you can control and those are the things that you should focus on. When it comes to healthy weight management the things you can control are what you eat, how much you exercise, the habits you cultivate, and the way you think.