Maintaining a Healthy Weight
This is all about lifestyle changes!
Are you ready?
Going on a diet implies that there is a start and an end date. Since most people have a set point weight that their bodies tend to go back to, that is likely what will happen when you stop your diet.
In my mind, losing weight and keeping it off requires permanent lifestyle changes.
Even though I've always been fortunate to have a BMI in the normal range, I've followed the lifestyle changes listed below to reduce my set point weight by 15 pounds. So it does work!
Let's start by determining your current BMI so that you will be able to measure your progress. This is a good independent data point, and perhaps a necessary reality check for some.
~ BMI ~
Body mass index (BMI) is a value derived from the weight and height of a person as follows:
| Metric units: weight in kg / square of height in meters US units: (weight in lbs / square of height in inches) X 703 |
This value can be easily determined using an online BMI calculator. The resulting value then falls into one of the weight categories shown below.
| BMI | Weight Description |
|---|---|
| < 18.5 | Underweight |
| 18.5 - 24.9 | Normal |
| 25 - 29.9 | Overweight |
| 30 - 50 | Obese |
| > 50 | Severely Obese |
Although BMI is often considered an indicator of body fatness, it is not really useful for people who have dense bones or for muscular athletes and body builders (both bone and muscle mass are more dense than fat). If this is the case, you can use the waist-to-height ratio (use WHtR calculator ) as a screening tool for obesity. Your WHtR target should be less than 0.5.
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~~ I'm not a doctor and the following is just my opinion based on research and personal experience. ~~
Here are some ideas of lifestyle changes that may help you achieve and maintain a healthy weight. It's a long list, so I suggest you start with the first section (#1-4), which I consider the most critical. Each individual change may seem very obvious, but doing them consistently is the challenge. These are lifestyle changes and not a crash diet, so be patient!
Insulin is the main driver of fat storage, so reducing insulin resistance is critical for sustainable weight loss.
- Eliminate processed foods. Processed foods are high in calories, fat, simple sugars and chemical additives, lack the essential micronutrients and fiber, and increase insulin resistance. Compared to whole foods with fiber that make you feel full, processed foods are not as satiating so you'll end up eating more. If eliminating processed foods sounds difficult, start by replacing some of them with whole foods to make you feel full and likely feel better!
- Move at least 30 minutes per day. It doesn't have to be all at once, and it can be as simple as walking. The best time is after a meal. Take a walk around your block, choose stairs instead of the elevator, and park your car a little farther from the store. If you're sitting down for long periods at a time, make a point of getting up every hour and walking around for a minute or two.
- Intermittent fasting on a 16:8 schedule. If you're not familiar with intermittent fasting, this means 16 hours in a row of no eating. Stop eating at 8pm until 12pm the next day. This cuts out evening snacks and you can replace breakfast with coffee or tea. You can choose how many days per week to do this. Start slowly and it may become a habit! Intermittent fasting increases insulin sensitivity and helps our bodies to quickly and efficiently tap our fat stores for energy.
- Eat more whole foods. This includes fruits, vegetables, legumes and whole grains. Whole foods are loaded with essential micronutrients as well as fiber (the most effective satiety signal), and they improve metabolic health. Unlike refined carbs that increase insulin resistance in the liver and cause weight gain, whole foods do the opposite and decrease insulin resistance, resulting in sustainable weight loss.
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- Eat IN more than you eat OUT. I'm guessing that most people love to eat out! Perhaps just go out less often? Restaurants use extra fat, sugar and salt to add texture to the food and make it taste better. And of course you'll be eating more than you need since the servings will be large and you'll likely get an endless supply of bread or chips while waiting for your meal.
- Stop eating when you are 80% full. If you've read about the Blue Zones, this is one of their strategies. For most people, there's a delay in when your body signals that it's full. If you eat until you feel full, you're likely to overshoot the amount of food you actually need, because it takes a little while for your body to catch up and signal that you've actually had enough.
- Cut back on alcohol, sodas and juice. Alcohol and sugary drinks are high in calories but without the nutrients and fiber. And none of these fill you up like solid foods do. Fruit juices might seem healthy, but are missing that great fiber, and the high levels of fructose are hard on the liver. Drinks with artificial sweeteners may lead to increased hunger, enhanced cravings for higher calorie foods, and may interfere with weight regulation mechanisms resulting in weight gain.
- Eliminate meat. If this seems impossible, at least reduce the quantity of meat you consume and definitely avoid all processed meats. Meat consumption can cause weight gain (primarily around the waist) due to its saturated fat content. That excess protein that your body cannot immediately use is also stored as fat. If a keto diet has worked for you, be aware of the long term risks. Check out my protein page that discusses alternate sources of protein.
- Use processed oils sparingly. Oil has the highest caloric density of all foods, at approximately 4000 kcal per pound. Yes, this includes olive oil, since all the good nutrients, fiber and bulk have been removed, leaving just fat. Note that fat is significantly more calorie dense than either carbs or protein. Perhaps try using a little water and spices to stir fry!
- Don't buy what you don't want to eat. I know this is difficult when you're the one doing the grocery shopping. Hopefully you have a spouse who will support you in this. Whether you crave potato chips, alcohol or ice cream, if it's not within reach then that's a win! Find replacements for these common cravings, like kale chips, mocktails and banana nice cream!
- Find your inspiration. Whether it's a community of like-minded people that provide inspiration and guidance along the way, or a supportive and non-critical family that stands beside you, it will help to have some cheerleaders at your side. Feel free to boast and brag about your accomplishments!!!
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I cannot help but comment on the plethora of advertising for GLP-1 drugs which work by suppressing appetite. Before you get tempted, be aware that side-effects can include nausea, diarrhea, constipation and abdominal pain. Plus these drugs are expensive, and if you decide to stop your weekly injections it is likely that you will gain the weight right back. And we've learned that the same appetite suppressing effects can be achieved by eating whole foods containing fiber!
Final Thoughts
When you eliminate meat, oils and processed foods as described above, with the majority of calories coming from fruits, vegetables, grains, spices and legumes, you won't ever be hungry. And don't feel scared about filling up on lots of whole food carbs, they're not the enemy!
Give your body time to adjust to your new way of eating.
Losing weight slowly is the way to lower your set point weight.
And you're likely to feel better too!
I would love to know how you're doing on this journey. Please share what worked for you, whether you're getting close to your goal, and any questions or comments you might have. I'm hoping to collect some of your stories to add to this page.
Thanks for visiting 😍 !
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