As you grow older, accordingly, you need to change your eating habits and even physical actives. If you continue to eat the same quantity and the same type of food, you will probably put on weight. The reason is your metabolism that gets slow down with the passage of the age, and the body composition also varies at every stage of life. It is important to have a healthy weight at all times and the secret is weight management.
The food intake is measured in calories, and as many calories we intake, we need to burn out the same calories by being active, and vice-versa means if you actively burn calories means you need more calorie intake. As you age, the food requirement of the body gets reduced, but even then, it needs the same amount of nutrients.
Maintaining a healthy weight is quite crucial for health. It can lower the risk of critical diseases like cardiovascular disease, diabetes, and many kinds of cancers, arthritis, asthma, infertility, and many more.
Causes of weight gain
The common causes of gaining weight are
Diet – The quality and quantity of food and eating habits gives an impact over the weight of a person, eating food in access quantity or a habit of eating high calories food can be a reason for weight gain.
Genes – Genetic reasons play a significant role over the physic. Some people are genetically inclined to gain more weight than others, and vice versa.
Physically inactive – Lack of physical activity is a big reason for putting on the weight.
Sleep – Improper sleep or lack of sleep is a major cause of hormonal disorder that can result in weight gain or loss.
How to get a balanced weight?
You need to keep a check over your activities, lifestyle, and eating habits. All these sums up to either weight loss or put on. But how can you understand that you are overweight or underweight or even balanced weight? For that, you need to follow the body mass index.
What is body mass index?
Body mass index is the ratio of a person’s body mass in kilograms and the square of the body height in meters. High BMI indicates high body fatness. It is a universally applicable chart based on the range of age and categories of person as per the index as underweight, overweight, healthy weight, and obese.
How can I maintain a healthy weight?
- You need to keep a check over the everyday calories intake and must keep control over it
- You should add healthy and high nutritive but low-calorie food in your diet if you are not physically active.
- It would be best if you were physically active
- You must follow a diet chart either you want to gain or lose weight.
What eating habits should I maintain to get a healthy weight?
You must add a lot of roughage like salad, fruits, sprouts, and porridge into your diet to properly regulate your metabolism. Your diet must be a balanced diet that carries all the required nutrients. Follow a healthy eating pattern, even accepting any change in your routine brings a positive change in your body weight. Don’t ever think about skipping the meals due to overwork or stress. A scheduled and consistent eating habit is mandatory to get a healthy weight.
What physical activity shall I undergo?
Workout, exercise, Yoga
To maintain a healthy weight, it is indispensable to workout. If you are unable to get spare time for gym or aerobics classes and cannot afford heavy exercising equipment even then a few simple and light exercise can help you balance your body weight. Yoga is a perfect activity for mind and body relaxation. It helps in balancing the weight, boosts the immune system, and enhances the flexibility of the body. It also boosts the strength so that you can work more with less fatigue. Yoga posses help to make the bones and muscles healthy and regulate the whole body system.
Now you must be thinking about how to find the time for yoga out of a busy schedule? It is difficult to escape the time, especially if you are working that too at a professional profile means less physical movement, more stress, more workload, and sitting at a single place for prolonged periods taking coffee after coffee and gulping whatever you get served at the office canteen.
It would be best if you were determined to avoid coffee and other such food and beverages that harm your health. Try out green tea, turmeric skimmed milk, or buttermilk rather than coffee or tea. Add dry fruits in your diet. Whenever you find time perform minute body movement exercises like bending forward, backward and sidewise, rotate your arms, wrist, and neck, take a deep breath, perform meditation for even ten minutes, and listen to cooling and soothing music. You can perform meditation when you go to bed; surely, you will immediately get into sleep.
There are lot many ayurvedic medicines or herbs that work over stress, weight, immunity. Some examples are Ashwagandha, Shilajit, Tulsi, Giloy, aelovera are some of the immunity boosters that can help you resist disease.
Some other tips
Enjoyment and entertainment are equally important. To be healthy, you must be happy. It would be best if you made yourself happy, enjoy every moment of life. Love yourself and do what makes you happy, gather with friends, travel, watch movies, listen to music, go for a long drive or a walk, swimming, perform a lot of creative activities like drawing, painting, crafting, and other recreational activity.
According to a rhyme of a kinder gratin ‘Early to bed and early to rise, makes a man healthy wealthy and wise,’ make this as a thumb rule and implement it in your life. Avoid late-night parties, drinking liquor, and fast food. All these sum up to make you a healthy and happy you.