Weight Management

What is Weight Management?

Weight management may be considered an approach to maintaining a balance in the management of healthy weight, preventing weight gain, and maintaining long-term weight through purposive eating, regular physical activity, and lifestyle modifications. It mainly puts great concern on careful managing of one's weight loss and weight maintenance for the management of overall health (1).

Why is Weight Management necessary?

Weight management is different from weight loss. Whereas weight loss involves the reduction of extra body fat, weight management focuses on the ability of an individual to maintain an optimum weight for an extended period. This helps prevent obesity, type 2 diabetes, cardiovascular disease, and even certain types of cancer, all of which are becoming increasingly prevalent in India today due to altered dietary patterns and sedentary lifestyles. Consistent weight management will promote long-term well-being by balancing healthy habits (1) (3).

What is a Good BMI?

The major criteria that help outline whether an individual falls under the category of being underweight, overweight, or normal weight is body mass index. The BMI of an Indian adult usually ranges between 18.5 and 22.9. If the individual has reached 23 or above, he/she is considered overweight; if it is 25 or greater, then he/she is considered obese. This helps in keeping the overall prevalence of obesity-related illnesses, common in India, like hypertension and diabetes, at a low risk (1) (4).

What Determines Weight?

Many determinants of weight exist, and they include:

• Dietary habits: The habit of consuming a lot of calorie-dense but nutrient-poor foods results in weight gain.

• Exercise: Lack of adequate exercise, that is, leading sedentary lifestyles, predisposes one to obesity.

• Metabolism and Age: As age advances, the reduced metabolic rate promotes gradual weight gain.

• Socioeconomic Factors: More have become urbanized in India, hence access to and over-consumption of processed foods and decreased physical activity creates an increased risk for obesity (1)(5).

What is the Secret to Weight Management?

The key to successful weight control is balance-replacing calories consumed with those expended through physical activity. The fundamental components of weight management are regular physical activity, mindful eating, and stress management. In developing behaviors, it will be much easier to establish ones that can be maintained for a lifetime (2) (5).

Factors Important for Weight Management

The key factors in maintaining weight healthy:

• Dietary Habits: Highlight fruits, vegetables, whole grains, lean proteins. Limit sugar-added drinks and processed foods.

• Physical Activity: Aim to do at least 150 minutes of moderate physical activity every week.

• Sleep: Adequate rest is important for good metabolism and a feeling of hunger and satiety.

• Mental Health: It controls stress; when anyone gets stressed, then hunger cravings are always enhanced, leading to weight gain (1) (3) (5).

Wholesome Food Ingredients for Healthy Weight Management

Indian cuisine has presented many ingredients for cooking that are beneficial in healthy weight management:>

• Whole Grains: Millets, oats, and brown rice contain fiber that helps in digestion.

• Spices: Turmeric and cumin are ingredients that increase metabolism.

• Fruits and Vegetables: Seasonal fruits and vegetables like papaya, spinach, and bitter gourd impart necessary nutrition with low calories.

• Healthy Fats: Ghee, coconut oil, and nuts provide the necessary fats without adding to weight gain when consumed in moderation.

Benefits of Healthy Weight Management

It provides manifold benefits in maintaining healthy weight:

• Helps Reduce Chronic Diseases: Lower risks of type 2 diabetes, hypertension, and heart diseases-common Indian diseases.

• Helps Improve Mental Health: Reaching and maintaining a healthy weight improves self-esteem and decreases anxiety associated with body image.

• Helps in Better Mobility and Energy Levels: Regular physical activity coupled with weight management enhances overall stamina, facilitating easy and smooth movement.

• Improves Quality of Life: Healthy weight management creates better sleeping habits and boosts energy levels for a more active lifestyle, as presented in (1)(4)(5).

Healthyr-U for proper weight management

At Healthyr-U, we offer Lean Shape as a scientifically formulated supplement to assist you in maintaining weight within the healthy range. Lean Shape features a combination of powerful ingredients that include CAVAMAX W6®; Fabenol® Max (Phaseolus Vulgaris); L-Carnitine L-Tartrate; and Green Coffee Bean Extract to block fat and carbohydrate absorption, support fat metabolism, and suppress appetite. Whether for healthy weight loss or to maintain such, Lean Shape is always there with you in striking a perfect balance toward living a much healthier life.

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