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The Healthy Way To Lose Weight and Maintain It

Background

It is clear from (BMI and Its Health Implications) that maintaining healthy body weight is critical to a person’s general health and well-being. Therefore, there is the need to be concerned about keeping a relatively healthy body weight. Regular checking of the BMI is a good way to inform one’s self on what lifestyle modifications or adaptions will keep the body in a healthy weight. If your BMI is 25kg/m2 and above, then you need to follow the healthy way to lose weight. However, if your BMI is below 18.5kg/m2 you can also follow the healthy way to gain and maintain weight.

What Constitute The Human Body Weight?

What do the numbers on the bathroom scale or the weighing scale indicate? The answer lies in your body composition.

Bathroom scale
What do those numbers mean?

First, let’s look at the difference between body weight and body composition. Let’s not confuse it with body mass index (BMI), which is your body weight divided by height. Your body weight is the overall mass of your body. Your body composition is what constitutes your weight – the muscle, bone, water, organs, and fat in your body.

So the readings on the bathroom scale actually represent multiple components (both controllable and uncontrollable) of body composition. The controllable components are the muscles, body water, and body fat. Changes in our lifestyle choices, dietary behavior, and physical activity have a higher impact on these controllable components as compared to uncontrollable ones.

Sounds cool, but why should you care about this? The first step to getting where you want to go is to know where you stand now.

Knowing Your Body Composition will help you in the following ways……

  1. Give you a clear picture of your health
  2. Know the strength and weakness of your muscles
  3. Your body composition helps you determine the right approach to exercise training

How To Lose Weight The Healthy Way

Nutrition and Dieting

To maintain a healthy body weight, one must be conscious of their food choices. Diets containing rich nutrients and fibers but fewer calories are generally recommended. Reducing the portion size, avoiding late-night eating, and eating fruits and vegetables is always a good diet habit.

healthy foods for weight loss
Eat more of fruits and vegetables

Cutting the carbs helps

When you consume a carbohydrate-rich meal (like a lot of pasta, rice, bread, fufu, banku, or French fries), your body releases insulin to help handle the inflow of glucose into your bloodstream. Insulin accomplishes two things in addition to managing blood sugar levels;

  • (1) It stops fat cells from releasing fat for the body to burn as fuel (since the body’s priority is to burn off the glucose).
  • (2) It makes new fat cells to store whatever your body can’t burn off. As a result, you put on weight. Moreover, your body demands more fuel to burn, causing you to eat more. Because insulin can only burn carbohydrates, you crave them.

This sets in motion a vicious cycle of food consumption and weight gain. The logic here is that cutting down carbs will help you lose weight.

Cut down the calories
Try to cut down the calories.

Exercise and Physical Activity

Apart from healthy dieting, exercising is one of the most prevalent methods used by people who want to lose weight. During exercise, you burn calories, which is necessary for weight loss.

Exercise and physical activity have a variety of other health benefits. These include increased mood (natural mood lifters), stronger bones, and a lower risk of many chronic diseases.

Get active to stay healthy
150 minutes of physical activity per week is what is recommended by the WHO

Here are the best exercises for weight loss

1. Walking To Lose Weight

For a good reason, walking is one of the best ways to lose weight. A study conducted at Harvard Health estimated that a 70-kg (155-pound) person burns around 167 calories per 30 minutes of walking at a moderate pace of 6.4 km/h (4 mph)

Add 30 minutes of brisk walking to your daily routine and burn about 150 more calories a day. Of course, the longer and faster you walk, the more calories you’ll burn.

Overwalking, on the other hand, can lead to pain, injury, and exhaustion. If you’re new to regular exercise, start with short walks or light-intensity walking and work your way up to longer walks or more moderate or high-intensity walking.

2. Jogging and Running For Weight Loss

Jogging and running have been shown in studies to help burn dangerous visceral fat, sometimes known as belly fat.

The main difference between jogging and running is that a jogging pace is usually between 6.4–9.7 km/h (4–6 mph), but a running pace is quicker than 9.7 km/h (6 mph ).

Running and jogging are excellent activities that can be done anywhere and are not difficult to fit into your weekly regimen. Begin with jogging for 20–30 minutes three to four times per week.
If jogging or running outside hurts your joints, try running on a softer surface like grass. In addition, many treadmills come with built-in padding, which may be more comfortable for your joints.

3. Cycling

Cycling is usually done in an open space. However, stationary bikes are available at many gyms and fitness centers, allowing you to cycle indoors.

Cycling not only helps you lose weight, but also improves your general fitness, improves insulin sensitivity, and lowers your risk of heart disease, cancer, and death.

4. Swimming

The amount of calories you burn appears to be influenced by how you swim. A 70-kg (155-pound) person burns 298 calories per 30 minutes while swimming the backstroke, 372 calories while swimming the breaststroke, 409 calories while swimming the butterfly, and 372 calories while treading water.

Swimming for 60 minutes three times per week lowered body fat, improved flexibility, and reduced many heart disease risk factors, including high total cholesterol and blood triglycerides, according to a 12-week study of 24 middle-aged women.

5. Weight Training

6. Yoga

Train Online with Sports Science Gh to lose weight the right way. Stay tuned with us and we will publish our next article on How To Gain Weight The Healthy Way.

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About the author

CEO and Founder at Sports Science Gh | Website

RND (RD) // MPhil Human Nutrition and Dietetic // BSc Sports and Exercise Science

4 thoughts on “The Healthy Way To Lose Weight and Maintain It”

  1. This is very informative! I just want to know, what are some ways I could control my carbs intake. Most of my dishes have a carb component such as pasta, yam or rice?

  2. Abdul Rahman Hollison

    Do not totally avoid carbohydrates. However, cutting sample size of the Yam, rice and the pasta is recommended.
    You could replace the carbs with more vegetables.

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