Learn the Facts About Healthy Weight Loss

Many things probably come to mind when you think of January: New Year’s resolutions, cold weather, professional football playoffs, an end to the holiday season. What you might not know is that January is also Health Weight Awareness Month — which makes it a great time for you to educate yourself on weight.

You may have already set a weight loss goal for 2014, but have you set realistic goals to help you reach a healthy weight? Once there, do you know how to maintain a healthy weight? And do you know why you should strive for a healthy weight in the first place?

At Test Smartly Labs, we value your overall wellness — which is why we are providing the information you need to truly celebrate Healthy Weight Awareness Month.

Healthy Weight Awareness: the Basics

What are the benefits of reaching and maintaining a healthy weight?

Achieving a healthy weight puts you at lower risk for high cholesterol, heart disease, arthritis pain, type 2 diabetes, high blood pressure, some cancers, and countless other medical conditions. On top of that, when you strive to meet and maintain your healthy weight loss goals, you will be eating healthier and living a more active lifestyle — and both diet and exercise have been proven to provide mental benefits as well as physical ones. Reaching your healthy weight will help you de-stress, gain confidence, sleep better, and improve your overall wellness.

What is my healthy weight?

Test Smartly Labs | Learn the Facts About Healthy Weight LossA body mass index (or BMI) is the most common way to determine a healthy weight range. Your BMI measures your weight in relation to your height to determine a healthy weight range. To calculate your BMI, measure your height in inches and weight in pounds. Then square your height and record the number. Next, divide your weight in pounds by the square of your height in inches. Finally, multiply that number by 703 and you have your BMI. To see if you fall within a healthy weight range, see these ranges:

  • A BMI under 18.5 indicates that you are underweight.
  • A BMI of 18.6 – 24.9 indicates that you are a healthy weight.
  • A BMI of 25 – 29.9 indicates that you are overweight.
  • A BMI of 30 or above indicates that you are obese.

What are healthy weight loss goals?

When you aim to reach a healthy weight, you want to set healthy, realistic goals that will not only help you meet your ideal weight, but also help you maintain that weight long-term. Here are some steps to creating realistic, healthy weight loss goals:

  • Set your goal weight at your lowest adult weight: Base your weight loss goals on your lowest weight since age 21. If you dip below your lowest adult weight, you aren’t aiming for a healthy weight and it will be difficult for your to reach your goal due to the natural slowing of metabolism that occurs as we age.
  • Don’t aim for more than 10% weight loss initially: When striving for a healthy weight, you shouldn’t set your weight loss goal higher than 10% of your current body weight. For instance, someone weighing 250 pounds should not set a weight loss goal greater than 25 pounds. And once you reach that goal, maintain that weight for 6 months before trying to shed more pounds — this will help you succeed when it comes to healthy weight loss.
  • Determine a realistic time frame: Healthy weight loss involves setting a proper pace. Aim for 1/2 – 1 pound per week until you hit your healthy weight goal.
  • Be diligent & keep track of your progress: To reach your healthy weight, you simply need to combine diet and exercise in the right way. Switch to a nutritious diet that meets your body’s minimum calorie requirements (known as your Basal Metabolic Rate or BMR) and then aim to burn 500 calories per day through diet or exercise.┬áIt’s key that you stick to your diet and exercise routine — otherwise you won’t reach your healthy weight.

What are the steps to maintaining a healthy weight?

When maintaining your healthy weight, you should take similar steps as when you worked to reach it. Be sure to keep track of the calories you take in from food and drinks, then make sure you expel the same amount through exercise and your regular bodily functions like breathing and digesting. It’s not essential to maintain a balance between the calories consumed and calories burned every single day — as long as they are relatively balanced over weeks, you should maintain your healthy weight.

Healthy Weight | Test Smartly Labs | Wellness |Test Smartly Labs cares about healthy weight and overall wellness. Many of our locations offer wellness services, including corporate wellness programs, biometric screenings, wellness lab testing, health risk assessments, and more. Find the ARCpoint near you to discuss your wellness needs.

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