Weight management is a popular topic nowadays, and has been for a long time. People of any age, be it teens, tweens, adults or even old people are so cautious about their weight these days. People usually have this perception that weight management means to be thin and lean. People are so sensitive towards their weight that they sometimes end up under-eating, just to be thin, which is not the right way to manage your weight. Weight management means to be in the right frame of body, in the right value of Body Mass Index (BMI), for our bodies to function more efficiently and properly.

Weight management not only helps one to achieve a certain look which will raise one’s confidence surely but also helps prevent several diseases like diabetes, cholesterol, stroke, heart disease and the list goes on. Weight management also helps in being mentally fit and stable because when our bodies are fed with the right nutrition and our overall health is maintained, only then our mind be functioning properly and making us feel 100%.

In today’s society, maintaining a healthy weight can be a challenge with sedentary lifestyles and easy access to unhealthy foods. However, implementing effective weight management strategies is crucial for overall health and well-being. I myself have lost 25 kgs and being a Nutritionist as well, I would like to suggest some of the strategies, that I have tried personally and that can do wonders for you as well:

• Set Realistic Goals: Setting realistic and achievable weight loss goals is essential for long-term success. Aim for gradual weight loss of 1-2 pounds (0.5-2kg) per week, as rapid weight loss can be unsustainable and may lead to muscle loss and nutrient deficiencies. Remember sudden weight loss will always bounce back with 2X weight gain at 2X speed. 
• Balanced Diet: Focus on consuming a balanced diet consisting of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed foods, sugary beverages, and excessive amount of saturated and trans fats. Portion control is also key, as even healthy foods can contribute to weight gain if consumed in large quantities.
• Mindful Eating: Practice mindful eating by paying attention to hunger and fullness clues, eating slowly, and savouring each bite. Try to keep yourself away from distractions such as watching TV or using electronic devices or gadgets while eating, as this can lead to overeating.
• Regular Exercise: Incorporate regular physical activity into your routine, aiming for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Additionally, include strength training exercises at least two days per week to build muscle mass and boost metabolism.
• Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support optimal metabolic function. Sometimes, feelings of hunger are actually thirst in disguise, so keeping yourself hydrated can help prevent overeating.
• Get Adequate Sleep: Prioritize getting 7-9 hours of quality sleep each night, as insufficient sleep can disrupt hormones involved in appetite regulation and lead to weight gain. Creating a regular sleep schedule and establishing a relaxing bedtime routine can improve your sleep quality.
• Manage Stress: Chronic stress can lead to emotional eating and weight gain. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or spending time in nature to promote relaxation and better manage stress levels.
• Seek Support: Enlist the support of friends, family members, or a professional healthcare professional to help you stay accountable and motivated on your weight management journey. Joining a support group or working with a registered dietitian or personal trainer can provide valuable guidance and encouragement.
• Monitor Progress: Keep track of your progress by regularly weighing yourself, measuring your body composition, and monitoring changes in energy levels, mood, and overall well-being. Celebrate your achievements, no matter how small, and use setbacks as learning opportunities to adjust your approach if necessary.

Effective weight management requires a comprehensive approach that combines healthy eating, regular exercise, adequate sleep, stress management, and social support. By incorporating these strategies into your lifestyle and making sustainable changes, you can achieve and maintain a healthy weight for the long term. Remember, small steps lead to big results, so stay consistent and patient on your journey to better health.

Summing up this article, I can just say that if I can loose 25 kgs and transform my whole life why can’t you do the same? Join us and see a NEW YOU!