Weight Management - A Building Block of Wellness

If you’ve paid attention or are worried about your weight, you’re not alone. Obesity is a worldwide epidemic, and the 60 billion dollar industry for weight loss isn’t going away anytime soon.

Learning how to measure and manage your weight is a key part of understanding your current state of health. It goes well beyond the scale, the mirror, or how your clothes fit.

We’ll learn how to assess current weight, then explore the best methods to get to a healthier weight.

Why Weight Matters

It’s important to be at a normal weight for more than how we look in family beach vacation photos. Excess weight is associated with cardiovascular disease and other issues, can be tough on the heart and internal organs, and puts extra stress on bones and joints. Underweight can mean someone isn’t getting enough nutrients and has its own set of issues.

Two Ways to Measure Weight

While many people put an emphasis on the numbers on the scale, there are other trackable measures that can help determine if a person is underweight, normal, overweight or obese. If you’re looking to assess your own health, it’s helpful to start with BMI and Waist Circumference.

BMI is calculated based on your height and weight. A BMI for Normal weight is between 18.5–24.9. You can calculate yours with this NIH Calculator.

A waist circumference less than or equal to 40in (men) and 35in (women) is considered normal and healthy. Waist greater than 40in (men) and 35in (women) is a sign to make changes. Learn how to check  your waist measurement to get your baseline and then work to establish your goal.

Fortunately, it doesn’t have to be a huge change to see measurable differences. Modest weight loss, even 5 to 10 percent of your total body weight, can improve your overall health.

Effective Strategies to Manage Weight: Food Tracking and Portion Control

Are you committed to eating proper portions?

I like to discuss portion control because most people don’t understand the difference between a portion and a serving. A serving is a measured amount of food. Standard serving sizes are determined by the Department of Agriculture. A portion is the number of servings of a given food that one chooses to eat. As an example, the nine-ounce steak you order in a restaurant is equal to three serving sizes of meat.  

Achieving a healthy BMI or weight loss isn’t about going on a restrictive diet and eliminating food groups; it’s about a lifestyle change. Optimal healthy eating is focused on both portion control and getting adequate nutrients.

Once you have a good grasp on weight management basics and find the tools and program that works for you, you’re ready to take action. Remember: you CAN reach your goal, and it’s never too late to start.

To learn more about weight management or my full Setting the Foundation for Wellness workshops and sessions, contact me here. Let’s set a foundation for a happier, healthier you!