Maintaining a healthy weight can be difficult, particularly if you find yourself working long hours in the office or constantly on the road, or if you’re suffering from health problems that make it hard to exercise. This guide to maintaining healthy weight will help you stay within your target range and lead to more energy and better health overall.
The Top 6 Ways Men Can Maintain A Healthy Weight
1) Track your progress
Whether you are on a weight loss journey or simply want to build more muscular, the only way to go about it is by knowing your actual goals and following through on them. That is why you need to start by tracking progress to maintain a healthy weight as a man. Doing so will help you see where you need to make changes and set goals. Plus, it will help you stay motivated as you see your progress over time. Here are the top six ways to track your progress:
- Weigh yourself regularly.
- Measure your waistline.
- Track your eating habits.
- Keep a food journal.
- Examine your portion sizes.
2) Cut out sugar
Though it may be difficult, one of the best ways to maintain a healthy weight is to cut out sugar. Sugar is empty calories that can cause weight gain and health problems. Try cutting out sugary drinks, desserts, and processed foods. You may be surprised how much sugar you’re actually consuming. Be sure to read labels carefully for ingredients like high fructose corn syrup or sucrose. Another way to avoid eating too many sugars is by adding fruit into your diet instead of drinking juice or soda. Fruit has natural sugars but also loads of fibre which will help fill you up more than refined sugars would.
3) Eat whole foods
When it comes to eating for weight loss, quality is more important than quantity. Focus on filling your plate with whole foods like fruits, vegetables, lean protein, and healthy fats. These foods are packed with nutrients that will keep you feeling full and satisfied while helping you reach your weight loss goals. An easy way to eat more whole foods is by adding a salad or soup to every meal. The additional veggies will help balance out the meal and help you feel fuller faster.
4) Drink more water
Most men are chronically dehydrated and don’t even realise it. Drinking more water is one of the easiest ways to maintain a healthy weight. Start by carrying a water bottle with you everywhere you go and make a conscious effort to drink at least eight glasses of water a day. You’ll feel more energetic, your skin will look better, and you’ll be less likely to overeat.
5) Keep active
The most important aspect of weight maintenance is also the hardest, and that is keeping yourself active. Exercising regularly is a real commitment and can be difficult, especially when you have so many excuses not to do it. The real challenge is rising above those excuses and getting active. Whether that is just a 20 minute walk or an hour long HIIT workout. Make sure you are keeping your body in movement at least for a little bit long every day.
6) Sleep well
Getting enough sleep is crucial for maintaining a healthy weight. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which increases your appetite. Plus, when you’re tired, you’re more likely to make unhealthy food choices and less likely to exercise. Most people know that they should aim for around eight hours of sleep per night. However, many men struggle to get this much shut-eye. This can be due to work stress, family obligations, or social commitments. To make sure you’re getting enough rest, try to go to bed and wake up at the same time each day. Establish a bedtime routine that will help you wind down before turning in for the night. And, if possible, avoid working or using electronic devices in bed.
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