When we hear the term “Healthy weight”, most people immediately think of numbers on the scale. But in reality, healthy weight is not about achieving a certain size or being skinny, it’s about maintaining a body weight that supports your overall health, energy, and well-being. It varies from person to person and depends on factors like age, gender, genetics, and lifestyle.
What Does Healthy Weight Mean?
A healthy weight is one that:
- Supports your physical functions and energy levels.
- Lowers your risk of chronic illnesses like diabetes, heart disease, high blood pressure.
- Is sustainable without extreme dieting or over-exercising
- Allows you to feel good in your body.
A healthy body can come in different shapes and sizes. BMI (Body Mass Index) is just one tool, it doesn’t measure muscle, bone density or fat distribution.
Why Maintaining A Healthy Weight Matters
| Improved heart health.Better blood sugar control.Reduced joint and back pain.More energy and better sleep.Lower risk of depression and anxiety.Stronger immunity and hormonal balance. |
How To Reach And Maintain A Healthy Weight
- EAT BALANCED MEALS
Focus on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid crash diet, they often lead to weight regain.
- PRACTICE PORTION CONTROL
You don’t need to eliminate your favorite foods. Eat mindfully, avoid overeating, and learn to stop when satisfied, not stuffed.
- STAY ACTIVE
Aim for at least 150 minutes of moderate physical activity weekly (walking, dancing, swimming, etc.). Build muscle with strength training too.
- SLEEP WELL
Poor sleep can mess with your metabolism and increase cravings. Get 7-9 hours each night.
- MANAGE STRESS
Chronic stress can lead to emotional eating or hormonal imbalances. Practice stress-relief habits like deep breathing, journaling, or meditating.
- AVOID COMPARISON
Social media and unrealistic beauty standards can create pressure. Focus on health, not perfection.
Signs You Are At A Healthy Weight
- You have energy for daily activities.
- You don’t feel deprived or overly restricted
- Your lab results (blood pressure, cholesterol, etc.) are in healthy ranges.
- You feel comfortable and strong in your body.
- Your habits are sustainable long-term.
A healthy weight is not about chasing a certain body type, it’s about living in a body that supports your life, health, and confidence. With balanced eating, regular movement, and a kind mindset, anyone can reach and maintain a weight that truly supports their well-being.
Health is not a size, it’s a lifestyle.
By: Adenola Eniola.