Weight wellness is a multifaceted strategy that moves beyond the traditional focus on weight loss to encompass a more holistic approach that involves nutrition, exercise, sleep and lifestyle interventions to keep your body weight at a level that allows you to live an active, happy, productive life. To achieve weight wellness, you must be metabolically healthy. Your goal is a healthy, sustainable body weight without being restricted by the numbers on the scale.
10 Tips for Weight Wellness Success
How do you adopt a weight wellness strategy? Weight wellness is personalized, moving away from one-size-fits-all diets or programs. It encourages you to find a way of living that supports your unique body, needs and health goals. Get started with these tips:
- Practice balanced nutrition. Embrace a diet rich in high-quality protein, vegetables, whole grains, and healthy fats and reduce your added sugars and unhealthy fats intake.
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- Eat mindfully. This means savoring your food, eating without distraction (no screen time), and listening to hunger and fullness cues.
- Engage in regular physical activity. The American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of intense activity per week, plus strength training exercises. AMERICAN HEART ASSOCIATION
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- Get some sleep. Strive for 7 to 9 hours of quality sleep per night, as poor sleep can disrupt appetite hormones and may lead to weight gain.
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- Manage your stress. Add stress-reduction techniques to your routine, such as meditation, deep breathing, or yoga.
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- Stay hydrated. According to the Centers for Disease Control (CDC), dehydration may cause blood sugar spikes. Drink plenty of water during the day, which can aid in managing your hunger and boosting your metabolism.
- Find a community. Engage with people who support your weight wellness goals, whether it’s a group fitness class, online community or friends and family.
- Set realistic goals. Aim for small, sustainable changes that you can maintain for the long term. Small changes lead to big results!
- Consistency is key. Establish a routine so your weight wellness strategy becomes a lifestyle.
TIP: You can ensure consistent, balanced nutrition habits by planning your meals.
- Be patient. Practice compassion for yourself and understand that setbacks are part of the journey. Focus on progress, not perfection.
The secret to a successful weight wellness strategy is patience. Focus on progress, not perfection, and understand that your weight wellness journey is not a temporary path but a roadmap for life.
