☰ Show Menu


Weight Management Info & Tips

Photo Courtesy of Charles Deluvio on Unsplash

When it comes to losing weight, fad diets usually don't work. You might have success on the diet for a period of time that you're on it, but more often than not, the weight comes back when you completed the program. A good solution is to follow a sensible, healthy eating plan that can be maintained for a lifetime. Begin by making a few small but significant changes such as reducing your intake of sugar, salt, and fat, eat more fiber, and include at least five servings of fresh fruit and vegetables a day. Add food that is tasty and healthy into your daily diet before cutting out or changing your current eating regimen. Adding food will allow you to modify your eating habits without feeling like you're cheating or starving yourself. Keep adding healthy food and modifying your eating habits until you have eliminated the unhealthy food out of your daily diet. It's a recipe for failure to try to achieve perfection believing that you will only eat healthy food your entire life. You can, however, make healthy food choices whenever possible. Everything in moderation is a good slogan to live by. Try to develop and appreciate a balanced and consistent approach to eating and exercise. The goals of this program are simple: change your eating habits for life and exercising on a regular basis to create a healthier, shapelier, happier you.

Anyone who wants to be able to effectively manage their weight and be physically fit should understand and implement the Energy Balance Equation (EBE) concept into their weight management program and lifestyle. The EBE provides a simple scientific formula for losing, maintaining, or gaining weight. The balance equation says that if you burn more energy (calories) than you take in, you will lose weight. And if you take in more energy (calories) than you burn, you will gain weight. To achieve a healthy fat level and weight state, you have to alter your energy intake and energy output by making sustainable lifestyle changes, then keep the energy formula in balance long term.

On the gain weight side of the EBE we have protein, fat, and carbohydrate. On the weight loss side of the EBE we have seen TEF, physical activity, and resting metabolic rate. That sounds very simple but all the factors that go into that are very complex. It is challenging to put that into practice.

Your body burns calories when you do everything from breathe to exercise, but did you know it also burns calories when you eat? There are a number of ways we burn calories.

The metabolic rate is the rate at which your body burns calories. Increasing your metabolic rate can enable you to lose weight without cutting more calories. You can control some factors of the metabolic rate, but other factors are out of your control. For instance, the metabolic rate decreases 5% per decade after the age of 40. Men will generally have a higher metabolic rate and burn more calories quickly because they tend to have more muscle tissue than women. You probably inherited your metabolic rate from previous generations, so that is also out of your control. An overactive or underactive thyroid gland can slow down or speed up your metabolism.

Resting Metabolic Rate (RMR), and the closely related Basal Metabolic Rate (BMR) are often used interchangeably, although they are slightly different. Estimating with either one is sufficient for the purpose of weight management. The RMR is the amount of energy/calories that we would burn all day just resting, laying around not doing any activities. BMR represents the energy/calories that is used by the body to maintain life and normal body functions such as breathing.

Overweight and Obesity is just an excess of body fat greater than what is generally considered healthy for a given height. The greater the body fat, the greater the likelihood of certain diseases and health problems. The Body Mass Index (BMI) is a trustworthy test that estimates the ideal weight of a person based on their size and weight. The result of a BMI calculation is valid for an adult man or woman 18 to 65 years old.

An adult who has a BMI between 18 1/2 to 24.9 is considered normal, a BMI between 25 to 29 is considered overweight, and a BMI with 30 and above is considered obese. Overweight is about 20 pounds over their ideal body weight. Obesity is about 30 pounds above their ideal body weight.

Photo Courtesy of Mark DeYoung on Unsplash

Eating 4 to 6 small healthy meals per day avoids your body from going into starvation mode which decreases your metabolism as a means to conserve energy and prevent starvation. Eating more frequently also prevents overheating, helps control blood sugar levels, and allows you to build more muscle which in turn will raise your Resting Metabolic Rate.

Drinking an appropriate amount of ice water per day also makes your body burn calories. We also burn some calories when we digest food but that isn't that much. The biggest thing we can control his physical activity. Physical activities are also the easiest and best way to burn calories. Almost any physical activity will burn calories, but exercises such as walking, dancing, Qi Gong, swimming, aerobics, and weight training will burn more calories. The more muscle you build, the higher your RMR.

Are you an apple or a pear? You should know where weight is distributed on your body, and where your body naturally stores fat. Some people are more prone to gaining weight on the lower half of the body, particularly the hips and thighs, while for others a barrel shaped comes naturally, weight gathering around waist and stomach. The people who gain weight around the middle are known as having a barrel or apple shaped body, and those who gain weight around the hips, buttocks, thighs are known as having a spoon or pear shaped body. Studies have found that that people with a barrel body shape, with waist larger than their hips, have more health problems and illnesses while pears have fewer.

Although fat stored deep in the abdomen is harder to lose than fats stored on hips and thighs, you can lose weight with a combination of healthy food choices and exercise program.

Step one - Reduce the number of calories you eat.

Step two - Change to a well-balanced, healthy diet that is low in fat, but high in vitamins, minerals, carbohydrates, and fiber.

Step three - Increasing your activity level will raise your metabolism and help you burn off calories faster.

It's best to aim for a slow, sustainable, and steady progress. Losing half a pound to one pound per week is ideal.

The more you lose weight, the more you want to eat well and exercise, the better you'll feel and look. The better you feel and look will hopefully inspire and give you energy to keep going.


Our Team

Our team is made up of passionate and driven individuals that are dedicated to sharing information, tips, and ideas that will help and inspire people to achieve their goals and enrich their lives.

The team is focused and committed to being a catalyst for positive personal improvement, by encouraging a lifestyle that promotes health and wellness.

Adelphi University - Healthcare Informatics

Our main goal is to help individuals looking to better their lives, with providing this thrilling degree geared to set you up for success. Adelphi is a public University offering quality education at the most affordable price for students looking to change their future for the better.


My Picks


Good Health

Maintaining good health is an essential part of achieving happiness and success in life. Pain and discomfort can stop you from living an active and productive lifestyle, because when the body doesn’t feel good, the mind doesn’t either.

Learn How We Can Help