From an intuitive standpoint, ideal weight is the weight one feels best at and can safely maintain.
Welcome to my weekly blog post! I hope you had a great week and are healthy & feeling great. Today I want to talk about 10 things you can do to reach your ideal weight & hope you enjoy reading (changing weight& living healthy is a longterm process and should happen in a healthy way, for help or advise please contact a professional):
An intuitive approach to ideal weight looks at the big picture – how both primary and secondary food affect the body. This approach acknowledges that weight is only a small piece of the wellness puzzle. Placing too much emphasis on body weight alone can cause areas of primary food to suffer. It often ends up backfiring and creating a stressfulrelationship with food and/or physical activity or even straining relationships with loved ones.
Rather than getting caught up in the number on the scale, focus on balancing your primary food and making good secondary food decisions that you enjoy to naturally support a healthy weight.
- Switch up beverages
Weight loss: Studies show that simply adding more water to your diet may contribute to weight loss over time as an increase in water intake may reduce energy intake. Replacing sugar-sweetened or high-calorie beverages with water is especially useful in supporting a healthy weight as these items not only are a source of empty calories, but individuals who consume soft drinks may actually eat more calories during the day.
Weight gain: If you’re looking to add more calories to your diet, smoothies packed with whole foods are a great option. Smoothies can help add calories between meals – try using nut butters, flaxseeds, chia seeds, or avocados for some extra goodness!
- Focus on whole foods
Weight loss: A well-rounded diet based on whole foods can naturally help support a healthy weight. Things like healthy fats, complex carbohydrates, and lean proteins provide adequate nutrition while also contributing to satiety (the fullness factor). Fiber from plants is especially useful in supporting a healthy weight – it keeps you fuller for longer, meaning you’re less likely to reach for snacks shortly after meals, and supports your gut health, which may have larger implications when it comes to weight.
Weight gain: To ensure you’re getting enough calories, you may find it easier to eat several small meals that include whole, nutrient-dense foods rather than trying to consume larger meals. Snacks like nuts and seeds, dried fruits (without added sugar), and cheese help add calories. Include high-quality fat sources, such as olive and coconut oils and salmon, during meals.
- Eat mindful
Weight loss: When eating, try to slow down and be present. Take a moment to be grateful for the food and try to chew each bite thoroughly. By trying to eat (and chew) mindfully, you may find you are satisfied by a much smaller portion than when you are rushed and don’t take time to consider the meal.
Weight gain: It is important to recognize that each bite of your meal is nourishing you. Picture the food entering your body and making you stronger. Taking extra time for eating your meals can also help support good digestion and nutrient absorption.
- Don’t skip meals
Weight loss: One thing that many people who have been successful at losing weight and keeping it off have in common is that they eat a wholesome breakfast every morning. A thoughtful breakfast can help keep you full during your morning and prevent you from binging later in the day due to hunger.
If you’re trying to lose weight, make sure you’re not getting too hungry between meals. When this happens, you are more likely to binge on the foods you’re trying to limit. Not only are you more inclined to make an impulsive food decision, but you may end up eating far more than you normally would.
Weight gain: If you’re looking to add more calories to your diet, breakfast is an excellent opportunity to do this! Choose a well-rounded breakfast that offers protein, complex carbohydrates, and lean fat sources.
To gain weight, you may want to eat smaller, balanced meals and include more snacks to add calories. Skipping meals may make putting on weight more difficult.
- Cook at home
Weight loss: Not only are portion sizes larger at restaurants, which leads people to eat more, they’re also typically higher in fat, salt, and sugar. Eating out can be a fun treat, but if you’re getting the majority of your food from restaurants, you may be consuming more calories than you realize. Experiment with cooking at home and explore a variety of whole foods and cooking techniques.
Weight gain: Cooking at home gives you more control over the ingredients being used, which helps ensure that you’re not only getting enough calories but also getting a high- quality meal prepared with love that includes all the things you want and avoids all the things you don’t want.
Weight loss: Working out helps relieve stress, burn calories, and give your metabolism a boost even when you’re not working out. Make sure to have some protein following your workout to help support muscle repair.
Weight gain: Resistance exercises and strength training can help build muscle. Remember to eat enough calories to support the extra activity while still allowing weight gain. You may also want to consider a protein-rich snack or meal following a workout to help support muscle repair.
I hope you found this blog post helpful! Leave me a comment below – I would love to hear from you.
Now you know what to do but the HOW is the most important isn’t it? And that’s exactly what I do as a Health Coach: I don’t tell you what to do but I help you to find out what works for you and how to get there. Leave me your comment below or simply book a free consultation with me. Hope you enjoyed reading!
As a Health Coach, I am mentoring my clients to create and maintain long-term lifestyle changes to enhance their overall quality of life. In addition to supporting clients with specific goals, I empower my clients to choose health-promoting behaviors that work for them. I raise awareness and offer support as clients move in their own bio-individual ways toward the greater health they want for themselves. My coaching hopefully leads to long-term behavior change, but only because I help my clients do the meaningful work that forms a strong foundation.
How can I help you? Are there any changes you wish for yourself? Is your health the best it could be? You can book your free consultation with me now: