What Does Watching Weight Mean?
What comes to mind when you hear of watching your weight? Well, for most people, “watching weight” means losing weight. Though that may be true in most cases, it does not only apply to people who are overweight or obese.
Everyone needs to watch their weight; whether you are within the normal range, you are overweight, obese or even underweight.
Understanding your weight and what it means
Weight is a very huge contributor to our overall health and therefore watching your weight can to a great extent, reduce your risk for several health conditions such as cardiovascular diseases, respiratory problems and some cancers like prostate, breast and endometrial cancers, among several others.
So, how do you determine what range you are at and whether it is the right one for you?
The first important thing is getting to know your BMI or body mass index. This is determined by calculating your height and weight.
The average understanding of BMI can be better understood through the following figures:
- Obese; having a BMI of 30 and above
- Overweight; having a BMI of 25 to 29.9
- Normal range 18.5 to 24.9
- Underweight; a BMI of 18.5 and below
Being aware of your number can help you know what to do concerning your weight; whether you need to reduce it, maintain it or gain some more. Depending on that, you are able to adjust your lifestyle to achieve your desired goal when it comes to your weight.
How do you watch your weight?
Watching your weight is not only about exercising or eating healthy, it is a combination of so many factors that together, contribute to our overall weight and determine whether we lose weight, gain or remain stagnant, which for most people is not the case.
The following are some of the tips to help you watch your weight:
This is one very important part of the “weight watch” journey. If you are looking to lose weight, you need to incorporate more vegetables and fruits into your diet and eat less calories and fats.
To maintain our weight; fruits and vegetables will do with more of whole grain meals and less fats and calories. However, if you want to gain weight, you need to eat more calories proteins. You should also avoid taking water before meals and eat more often; starting with proteins and then vegetables.
Learn how to keep off foods that will not help you achieve your desired goal.
Exercise is another important way to watch your weight. Do at least 30 minutes of workout daily. Beware of the fact that the types of exercises you choose to do and how long, depends on what you want to gain from them.
You do not have to go to the gym for you to lose , maintain or even gain weight, however, you should consider getting advice from a professional trainer to know the best exercises for you.
Exercises are meant keep our bodies active and you can also do that through the simple things like taking a walk or a run and just working out at home.
With the busy schedules most people have, getting up early to try and beat traffic when going to work, working for long hours and getting home late, sleep has become a luxury. However, getting enough sleep is very important because as far as weight is concerned, when you are unable to sleep for the recommended number of hours; at least 7 hours for adults, you can then be more focused and active. This then contributes to how effectively you do your workouts.
- Weigh yourself daily or regularly
To be in constant awareness of your weight is one of the best habits you can pick up. It will not only help you to know the progress you have made in losing, maintaining or gaining weight, but it will keep you focused by giving you motivation to want to continue with your “weight-watch” journey.
How does stress affect your weight? Some people may use food as a way to release stress and by food, in most cases it means those that are high in fats and sugar.
Stress causes the body to produce more cortisol hormone which promotes body fat and makes it hard to lose weight.
It can also make it difficult to sleep and when we do not get enough sleep, the body produces hormone ghrelin which makes a person feel hungry even when they do not need to eat.
Apart from gaining weight because of the hormones released due to stress, for some people it can be the complete opposite; not eating, and thereby losing weight which can lead to being underweight. Proper stress management is therefore very important for everyone.
For some people, more specifically those who are obese, watching their weight can be quite challenging. In such cases, bariatric weight loss surgery can be recommended. These surgeries are:
1. Gastric band surgery: This surgery involves the placement of a band around the stomach to reduce the stomach-size which helps a person to feel full faster and therefore, eat less food.
2. Gastric Bypass surgery: Unlike gastric band, this surgery involves joining the top part of the stomach to the small intestine making you feel fuller faster, making you eat less and reducing the absorption of many calories from food.
3. Sleeve gastrectomy: It works in a similar way as the other two surgeries, however, in this one, part of the stomach is removed.
After any of these procedures, a person needs to be careful about what they eat and the portions or else, the stomach will go back to its previous size and your weight problems can recur.
Watching your weight is crucial but it may not always be easy. Whichever goal you want to achieve, discipline should be your best guide because without that, you will find yourself eating what you are not supposed to be eating or just going back to the habits that you need to let go of for your continuous journey to watch your weight.