If you are struggling with your weight, you may feel as though you have tried every weight loss diet or program available.
And while weight is the result of a number of factors – genetics, environment and your metabolism, to name a few – there are a number of lifestyle changes you can make to ensure you remain in top shape.
Maintaining a healthy weight
It is no secret that people who are able to successfully maintain a healthy weight often enjoy a better quality of life – and this does not need to come with extreme dietary restrictions.
While there is no single perfect measure of a healthy weight, calculating your body mass index (BMI) is often a useful starting point.
BMI is calculated by dividing your weight (in kilograms) by your height (in metres squared) and is assessed through a range of classifications. A BMI of lower than 18.5, for example, is considered to be underweight, while anything between 18.5 and 25 is considered to be within the normal – or healthy – range.
If your BMI is over 25, you are considered to be overweight and may face an increased risk of health consequences. The severity of these risks increases with a higher BMI, so it is important to keep this number in mind.
Of course, there are a number of other ways to assess whether or not your weight is healthy and your doctor can help you compare other factors – including your proportion of body fat to lean muscle.
Diet and exercise
The Australian government’s Department of Health and Aging recommends a number of healthy eating tips to help people of all sizes achieve and maintain a healthy weight.
These include eating a wide variety of foods on a daily basis and keeping healthy snacks on hand to avoid reaching for ‘extras’ – such as chips, chocolate, cakes and biscuits – on a regular basis.
Keeping an eye on the amount of fat you eat – particularly saturated fats, which can be found in cheese, butter, milk, some meats and cream – can be one way of managing your weight, while ensuring you eat meals on a regular basis can help to regulate your metabolism.
Portion control, reducing high calorie foods and increasing foods such as fruit, vegetables and whole grains – can also help keep your weight in check.
Of course, increasing your level of physical activity is another excellent way to help maintain a healthy weight. This does not mean you need to rush out to join a gym – there are a number of easy ways for you to incorporate mild to moderate exercise into your day.
Garden work, taking the stairs rather than the lift, playing with your children, walking or cycling for short journeys and catching up with friends while doing an activity are all easy ways to stay active.
Of course, for more rapid weight loss – or to increase your overall level of fitness – you may wish to take regular time out of your day to exercise. The Australian government recommends a minimum of 30 minutes of vigorous activity three or four times a week.
A metabolism support with weight loss supplements
While diet and exercise are crucial to developing the lifestyle habits that will help you maintain a healthy weight, sometimes you might find you need extra metabolism support.
Green coffee beans – which are sometimes known as coffea canephora fruit extract – are a natural ingredient that can help to increase weight loss and improve your BMI as well as your body composition, which is the ratio between lean muscle and body fat.
Green coffee bean extract can affect glucose metabolism by reducing blood sugar concentration – which in turn can ease cravings. The chlorogenic acids found in this substance also affect the conversion of sugar to energy, which encourages the body to release and convert any ‘saved’ energy stored in adipose tissue or body fat.
Acetyl-L-Carnitine is a fat metaboliser. It supports your body to convert fatty acids into energy. It is often also used by body builders and athletes not only to help keep weight in check, but to boost muscle output energy during exercise.
Finally, another natural substance, kelp, helps regulate the body’s metabolism through its iodine content, which has an affinity with thyroid gland.
Of course, weight loss supplements should never be regarded as a magic solution to long-term weight management. Regular participation in exercise and a healthy, calorie-controlled diet can set you up with positive lifestyle habits that can keep you at a healthy size for many years to come.