Setting and maintaining a weight below 60kg is an attainable goal as long as it is achieved in a sustainable manner and aligned with a healthy lifestyle. The most important thing to consistently apply in our lives isn’t the fast weight loss diets or extreme measures. Below is a comprehensive guide on how to achieve and sustain this goal in a healthy manner.
1.Balanced Eating
One major consideration to maintain a healthy weight is dietary factor. The emphasis should be on making balanced, nutritious meals rather than focusing on deprivation.
Portion Control: Pay introduced food portion limitations in your meal consumption. Use smaller plates when eating and don’t go back for seconds until you know you are hungry again.
Eat More Fiber: Eating foods that are high in Fiber (vegetables, fruits, whole grains, and legumes) keep you feeling satisfied and helps avoid the urge to snack on unhealthy items.
Lean Proteins: Foods containing lean protein, like chicken, fish or beans, and tofu should be part of your meals. Protein increases metabolism as well as increases muscle maintenance to sustain muscle during low activity times.
Healthy Fats: Recognize not all fats are unhealthy. Healthy fats (e.g. avocado, use of olive oil, nuts) keeps you feeling fueled and satisfied.
Minimize Processed Foods: Processed foods (high fat, sugary snacks and fast foods) are typically higher in caloric content, and lower nutritional value as compared to whole natural foods.
2.Consistent Exercise Regimen
Exercise is a necessary component for maintaining healthy weight. Along with calorie burn it improves metabolism, mood and muscle build.
Cardio:(150 min per week): Cardiovascular activities (walking, jogging, cycling and swimming) need to be a minimum of 150 minute each week. The cardiovascular activities will help burn calories and contribute to heart health.
Strength Training:
Strength training helps build lean muscle which burns more calories while resting (Caloric expenditure). Workouts that include resistance exercises (weight lifting or body weight exercises e.g. squats and push-up) 2-3 times per week allow muscle to recover at rest.
3.Hydration is Paramount
Adequate hydration plays a critical role in maintaining your weight. Hydration aids digestion, boosts metabolism, and helps you feel satisfied beyond your food intake.
Pre-Fluids: A glass of water before a meal can help avoid overindulging because feeling full will prevent overconsumption at mealtime.
Fluids Through The Day: The goal would be to consume 8 or more glasses of plain water daily. If plain water is boring, you have the option of infusing the water with lemon, cucumbers, mint, or any other flavor to personalize your choice.
Lack of sleep can surely become detrimental to your weight goal. Lack of sleep can cause hormonal imbalances, which can lead to increased hunger and cravings for unhealthy eating choices.
7-9 hours: Your goal should be to have quality sleep nightly that lasts between 7-9 hours. Make an effort to go to bed and wake up at the same times daily so that a sleeping routine can develop.
4.Sleep Well
Sleeping Environment: Reduce or even stop screen time before bed and create some habit to bring more relaxation into your sleeping environment on matters of keeping things dark and quiet.
5.Monitor Your Progress
Tracking your progress can help keep you accountable for your habits and routines and make changes if necessary.
Weighted Check-In: Weigh yourself every week on about the same day and time to check any fluctuations.
Eating Track-In: Keep a food diary or a mobile app to track what you have eaten daily, keeping an eye on your boundaries for caloric intake on a daily basis.
Non-Scale Victories: The scale is important, but there are other aspects of your health that can be tracked, such as more energy, more fitness capacity, or a better mood.
6.Beware Of Diets
Crash diets or very highly restrictive diets may show some change in weight, but mostly these diets lead to other health style issues and things that are prblems long term, and most often lead to nutrient deficiencies, and a slowed metabolism in the long run.
Diet vs. Lifestyle: Instead of stressing these short-term diets, focus on building some habits that have sustainability toward performing your lifestyle daily. Flexibility and moderation equals sustainable!
7.Mindful Eating
Being aware of how you eat and what you eat can help limit overeating and make healthier choices more attractive to you.
Eat Slowly: Eating slowly gives your body time to note fullness and limit overeating.
Don’t Multitask: Attempt to avoid large distractions while you enjoy and eat your meal. Eating in front of the TV or computer, for instance, takes the focus away from the meal.
8.Manage Stress
Stress will cause emotional eating, potentially impacting your ability to maintain your weight.
Use Stress Relief Techniques: This means of relaxation might include meditation, breathing exercises, yoga, or a simple walk in nature.
Have Healthy Outlets: Rather than eating when feeling overwhelmed, or listing to stress, try to find another way to resolve the issue. You might talk to an appropriate friend, get some exercise, or pursue a craft or hobby.
9.Regular Check-Ups
Your health is the most important factor, and a physical can help to keep you on track.
Order a Doctor’s Visit: Regular visits with healthcare can also help keep track of general health. Inquire during this meeting about your weight issue or other concerns.
Conclusion
Continuing to keep your weight below 60 kg means monitoring good nutrition, proportionate exercise, enjoyable sleep and healthy lifestyle changes. Don’t consider this an additional massive feat but sustainable lifestyle habits that fit your everyday life. The most important part of sustained weight-loss is the approach to it, consistency, weight, and patience all require time. You can enjoy the process of changing to a healthier you.
