It is not that easy to define optimal weight as this not only depends on the person’s age, gender, height, and even health status, but many nutritionists and physicians greatly differ in their definitions of optimal weight as well. One of the most common ways to express that weight is as a percentage of body fat and the BMI (Body Mass Index) is probably the fastest and relatively accurate measurement that can identify weight problems.
The concept of maintaining optimal weight has gained momentum in the past few decades as in the developing countries increasingly large number of people are over weight and this is not only a danger to their own health but can also put a strain on these countries’ health systems and even economy. The direct consequence of this has been the sprouting of a number of health programs and diets, which claim to assist individuals in not only achieving their target weight but maintaining it as well. However, out of the thousands of diets and programs that promise fast and permanent weight loss, only a few deliver the promised results and the vast majority not only have an unpredictable outcome but can be even dangerous. If you have decided to lose a few extra pounds, it is always advisable to discuss your diet and exercise plans with your doctor and a dietitian as an individually-tailored diet program is likely to deliver optimal results.
Amongst a plethora of weight maintenance programs, the one, which has proved itself effective, is known as the defensive eating approach. This approach consists of seven steps namely selective eating, small portions, stopping prior to feeling stuffed, fewer desserts, slow eating, sensible snacking and being aware of the act of eating, and all these steps can be incorporated in one’s daily life in form of a few basic habits. Selective eating can be practiced by placing a limit on the consumption of fast foods and empty calorie foods while at the same time increasing the consumption of low-energy foods like fresh fruits and vegetables, which not only encourage weight loss but facilitate weight management as well.
Having breakfast every day and keeping track of everything that is consumed helps to maintain optimal weight as it not only makes the individual aware of his calorie intake but enables him to balance it out as well. Likewise, snacking on healthy foods like carrot and celery sticks, apples and other fresh fruits and combining it with plenty of water ensures that one’s weight remains on an even track. Eating a number of small meals instead of a few over-sized meals is a recommendation made by health experts to people who wish to keep their optimal weight. Maintaining optimal weight should be a priority for every individual as it not only greatly reduces the risk of health problems, but also provides one with boundless energy and confidence. However, adopting a healthier diet alone, although a step in the right direction might not be enough – if you are in a good health, exercising at least five times per week is what will inevitably help you maintain optimal weight.