Whether you are losing or maintaining a healthy weight, there are some common, effective approaches to assist
While bodies come in all shapes and sizes, keeping a healthy weight is vital. This means different things to different people. Weight should always be calculated with your height, build and strength in mind. If, for example, you lift weights, you are likely to weigh more without posing a risk to your body. Nor does a fuller physique or an extra couple of kilos gained during the winter months or lockdown pose a serious risk.
The real concern is severe weight gain or obesity, which can lead to a range of cardiovascular diseases and other conditions, such as diabetes or high blood pressure. As many wheelchair users have a sedentary lifestyle, they are at a greater risk of weight gain.
There is a saying that abs start in the kitchen. While the saying speaks to the importance of eating clean when trying to build or define abdominal muscles, it applies to general health as well. Diet plays the biggest role in maintaining a healthy weight. It can also play a crucial role in losing weight. There are several common ways to manage your diet to lose or maintain your weight.
Restrictive dieting
The most common form of losing weight or keeping your weight controlled is through restrictive dieting. Often, when on a restrictive diet, you will follow a specific meal plan or cut certain foods from your diet, for example sugar or carbohydrates. Most commonly, it is a combination of the two. There are a range of diets to pick from such as the popular Keto diet which focuses on protein consumption.
While the right diet can help you lose weight or maintain a healthy lifestyle, restrictive diets are not a one-size-fits-all. Keto, for example, is not recommended for people who have high blood pressure or cholesterol as the amount of red meat and fat intake could be harmful. Thus, it is important to thoroughly research a restrictive diet or consult a dietitian before making major changes to your diet.
The safest form of restrictive dieting, which is sure to make a difference, is by cutting down on sugary food and drink, and highly processed foods, such as takeaways. Instead, focus on incorporating more fruit and vegetables into your diet.
Calorie counting
There are a certain number of calories or energy that each person needs to function. This will differ depending on a person’s build, metabolism and activeness. Someone who exercises daily, for example, will burn more calories than their sedentary peers. Consuming too few calories will result in weight loss while too many will result in weight gain. The latter is often the most common cause of weight gain. People consume more calories than their bodies need, which is then stored by the body in the form of fat.
Calorie counting is simply calculating the amount of calories in the food you consume and sticking to a daily limit. There is no need to cut any food groups from your diet; however, you’ll find that processed or sugary food and drinks take up a lot of calories without fuelling the body effectively. You will feel tired or hungry even after meeting your calorie intake for the day. Thus, many people automatically shift to healthier options that will keep them full.
While effective, this method can prove challenging as it requires vigilance over food intake, accurate calculations of calorie intake and lots of discipline. There are numerous apps that can be downloaded on your smart phone to assist with tracking your food and calculating calories.
Intermittent fasting
There are two main forms of intermittent fasting. The most common is refraining from eating for several hours a day. Many would fast for 16 hours and eat all their meals in the remaining eight hours. These eight hours can be at any time of day or night, but should be consequetive.
The alternative is to fast for two days within a seven day cycle. During these two days, regular meals are encouraged, but are restricted to very small portions. The aim is to have a very small calorie intake on these days.
This method is very effective in losing weight quickly. However, it is not recommended for everyone or for extended periods of time. People with diabetes, for example, should avoid fasting as it could lead to a drop in their sugar. Ideally, you should consult with your doctor or a dietitian before attempting intermittent fasting.
Balanced meals
All the above methods are great at assisting with weight loss, but, arguably, less sustainable in the long term. Instead, it is advisable to use the methods to lose weight and then maintain your weight with the basics: Eating small, regular and balanced meals; incorporating many fruits and vegetables into your meals; avoiding sugary foods and drinks, processed foods and alcohol. This combined with light exercise can help you maintain a healthy weight.
If your weight gain is sudden and unexplained, consult a doctor. It can be an indication of illness, disease, or result from certain medications.
