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Strategy #4 – Maintain a Healthy Body Weight – CalmHealthySexy New Year

January 7, 201321 Comments

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Healthy weightLet’s talk about Strategy #4 of the 12 Strategies to a CalmHealthySexy New Year. Are you frequently frustrated by your weight? I am! How many times have I looked at the scale and thought, “That just isn’t possible!” Can you relate? If so, consider working this year to achieve and maintain a healthy body weight.

(Check out all 12 strategies for living calmer, healthier and sexier this year.)

You already know that maintaining a weight that’s ideal for your height and build is great for your health – it helps to prevent high blood pressure, diabetes, heart disease, some forms of cancer, and many other health problems. But, it may actually be the non-health benefits of weight loss that motivate us. Losing weight, even a modest amount, can increase self-confidence, improve body image, create a feeling of accomplishment, and increase sexual confidence, all of which can lead to feeling calmer, healthier, and sexier! Simply losing 10 or 20 pounds can make you or me feel like a new woman!

So the question is, how?  To lose weight, you need to burn more calories than you consume. And all calories probably aren’t alike when it comes to weight loss. For example, a 1500-calorie diet that consists primarily of simple carbohydrates and processed foods probably won’t promote weight loss in the same way as a 1500-calorie diet that’s full of fruits, vegetables, complex carbohydrates, protein and dairy. Here are some steps you can take to get started:

  • Determine how many calories you need each day to maintain your current body weight. Calculators like this one and this one can give you a  reasonably good estimate, if you enter accurate information. These calculators said that I needed 2000 and 2200 calories per day, respectively, and a personal trainer calculated that I need about 2100. So the average of 2 or 3 calculators should give you a fairly accurate number.
  • Based on that number, determine how many calories you should eat in order to lose weight. Currently I’m eating 1500-1600 calories per day, which should let me lose about one pound per week. Don’t go below 1200 calories per day; most people probably can’t maintain less than 1300-1400 for very long – it’s just too restrictive.
  • Eat a healthy diet that includes lots of whole foods and no or few processed foods. When you’re eating fewer calories, you want them to provide as much nutrition and satisfaction as possible, and whole foods are more likely to provide both. (OK, a candy bar may provide a lot of temporary satisfaction, but it won’t help you achieve your weight loss goal!)women exercising
  • Calculate and track your calories. Research shows that almost everyone underestimates how much they eat. Even dietitians underestimate their caloric intake by up to 10%, and the rest of us by as much as 25%. Let’s think about that for a minute – eating 25% more than we think we’re eating could mean 400 extra calories per day on a 1600 calorie diet! Those extra calories would sabotage all of our weight loss efforts! So track your calories and your exercise. I use MyFitnessPal on my phone, and you can also use it on a tablet or computer. Livestrong has an online calculator, plus lots of other weight loss tools, and you can search “weight loss and calorie apps” to find dozens more.
  • Do some physical activity or exercise every day.  Yes, move your body every day! The more you move, the more calories you burn. Add strength training several days a week to strengthen and build muscle, which burns more calories than fat. Strength training is my weakest exercise area, and the one I plan to focus on this year.
  • Research, read and learn. Keep an eye out for information on nutrition, weight loss and exercise, and read it with a critical eye to see if it seems valid and makes sense for you. I often learn something new from articles like Simple 100-Calorie Food Swaps and 4 Ways to Outsmart Your Food Cravings.
  • Be kind to yourself and be patient.  Losing weight in a way that allows you to keep it off takes time. The best approach to weight loss is the slow and steady approach – the tortoise, not the hare. Reward yourself for small successes, and set interim goals and celebrate when you reach them. If you need to lose 50 pounds, losing 20 pounds is a significant achievement, one you should celebrate. You may even want to maintain that weight for a while, before attempting to lose more.

Is weight loss one of your goals for this year? What’s your plan for losing weight? What strategies have worked for you in the past? I would love to hear from you. Gaye

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Filed Under: Exercise, Healthy Eating, Healthy Weight Tagged: diet, eating well, exercise, weight loss, whole foods

Comments

  1. Nedalee says

    September 30, 2016 at 8:24 am

    Thank you, GC. Very helpful and healthy tips for how to maintain weights. I love it.

    Reply
    • GC says

      October 2, 2016 at 1:47 pm

      Thanks so much, Nedalee.

      Gaye

      Reply
  2. Jesse @ The Empowered Momma says

    January 13, 2013 at 12:43 am

    You always have great tips for whatever the post is about. Once again you didn’t disappoint with these tips. My particular favorite was the “Be kind to yourself and be patient”.

    Thanks for sharing and linking up to the Empowered Living Hop, it’s always a treat to have you participate.

    Reply
    • GC says

      January 13, 2013 at 2:44 pm

      Thanks so much, Jesse. I am always happy to link up with you.

      Gaye

      Reply
  3. ladiesholiday says

    January 12, 2013 at 6:38 pm

    Super strategies! Thanks for sharing on Ladies HOliday- Photo Friday. Have a stellar weekend 🙂

    Reply
    • GC says

      January 13, 2013 at 2:43 pm

      Thanks so much! Hope you are having a great weekend too.

      Gaye

      Reply
  4. Corrie Anne says

    January 11, 2013 at 1:42 am

    MyFitnessPal is so helpful when I’m really trying to watch it. I’d also love to try a FitBit someday — more for fun than anything else.

    Reply
    • GC says

      January 11, 2013 at 8:21 am

      Hi Corrie Anne – I agree – I probably couldn’t maintain my weight without MyFitnessPal (or something similar) to help me keep track of calories and activity.

      Thanks for stopping by.
      Gaye

      Reply
  5. CreatingFamilyConnectionsca says

    January 9, 2013 at 12:39 pm

    I’ve followed alot of these steps. They work! A huge thing is to get in the habit of daily exercise. For me, it’s walking. Walking each day has become such a habit that I don’t like skipping a day (and I feel more irritable when I do).
    Thanks for sharing at A Humble Bumble!

    Reply
    • GC says

      January 9, 2013 at 7:01 pm

      I agree! I am into the walking habit too, and don’t like to miss my walk. One of my goal’s for this year is to add strength training 3 days a week to my routine. I don’t enjoy it like I do walking, so it’s going to be hard – but I’m committed.

      Thanks so much for stopping by.
      Gaye

      Reply
  6. Beth says

    January 9, 2013 at 11:36 am

    Thanks so much for these great tips and resources, Gaye. I have strayed a few pounds from my usual weight due to the holidays, so I’m going to use some of these to help my weight loss efforts. And my hubby has been using the myfitnesspal ap for about 4 or 5 months now and has really lost a lot of weight. I think it really helped to open his eyes to the amount of calories certain foods (especially fast-food items) have and how much he was taking in. Now he knows what he can and cannot eat–helping him with maintaining the weight loss. Great article!

    Reply
    • GC says

      January 11, 2013 at 8:12 am

      Thanks Beth. Like your husband, I have found that using the MyFitnessPal app really opened my eyes to the number of calories in certain foods, and also to the ways that little bits of “this and that” add up to a lot of calories over the course of a day!

      I am working on getting rid of the holiday pounds too. For some reason, they are wanting to stick around!

      Gaye

      Reply
  7. Emma says

    January 8, 2013 at 6:11 pm

    Exercise, must increase my exercise!!! 🙂

    Reply
    • GC says

      January 8, 2013 at 7:00 pm

      Hi Emma – I know – I am really working the exercise angle this year!

      Gaye

      Reply
  8. jmarlingjuli says

    January 8, 2013 at 4:44 pm

    Stopping by from Take It on Tuesday. I love your article! Lots of true info! I am working on maitaining. It is almost harder than losing. Ha! Love for you to stop by and return the follow when you can. I am hosting Like Me on Facebook tonight. Love for you to link up your fan page as well 🙂

    http://www.thenaptimereview.com

    Reply
    • GC says

      January 8, 2013 at 7:04 pm

      Thanks for stopping by, Julie. I am now following you on Twitter and Pinterest.

      Gaye

      Reply

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