Achieve Your Ideal Weight in 5 Ways
- Kate Karet
- Dec 6, 2023
- 3 min read
Updated: Jan 9, 2024
What does "ideal weight" mean? It's different for everyone.
An ideal weight is the weight YOU feel best at and can safely maintain. This allows you to let your feelings be your guide versus relying on a number on the scale.
Here are 5 ways that can help you reach your optimal weight:
#1 Switch up those drinks!
Weight Loss
Studies show adding more water to your diet contributes to weight loss over time as it may reduce food intake. Sugary drinks are a source of empty calories, and people who consume soda may also eat more calories during the day. Replacing sugar-sweetened or high-calorie beverages with water is especially useful.
Weight Gain
If you’re looking to add calories to your diet, try smoothies in between meals. Including whole foods like fresh fruits and vegetables are a great option. You can also include a fat element like nut butters, avocado, yogurt, flaxseed or chia seed oils for extra nutrients and a better texture.
#2 Focus on Whole, Nutrient-Dense Foods
Weight Loss
A well-rounded diet based on whole foods naturally supports a healthy weight. What are whole foods? Fresh fruits, vegetables, lean proteins and whole grains. Ditch the processed foods. Eating whole foods will help you to feel fuller longer, won’t produce sugar spikes, and makes you less likely to reach for snacks throughout the day.
Weight Gain
To ensure you’re getting enough calories, you may want to eat smaller, more frequent meals throughout the day. Choose high-quality, nutrient-dense whole foods and include high-quality fats like olive oil, avocado, raw nuts or nut butters, and even eggs. Snacks of nuts, seeds, and cheese also help add calories.
#3 Manage Your Stress
Weight Loss
Stress can cause weight gain! When stressed, your body increases its production of cortisol, the stress hormones. This can kick your body into fat-storage mode. You may also actively seek comfort in the form of food. In fact, the more stressed you are, the more you may be drawn to fatty, sugary foods. Slow down and take some deep breaths. You may even consider stepping away from what you’re doing or meditating for a few minutes.
Weight Gain
For some, stress can cause a decrease in appetite. If you’re one of those people, make an eating plan. Eat meals regularly with family or friends. You can also try cooking with spices known to stimulate the appetite like cayenne or ginger.
#4 Prioritize Your Sleep
Weight Loss
Skipping out on sleep can be detrimental. For one, sleep deprivation causes your body to produce more ghrelin, the hormone that signals you to eat. It can also cause disruptions in your circadian rhythms, which can increase inflammation in your body,and in turn can cause weight gain. It is recommended that adults get 7–9 hours of sleep each night.
Weight Gain
Sleep is your body’s time to rest and repair, allowing it to be more efficient throughout the day. Although you may want to add calories, avoid eating late at night. Eating 2–3 hours before bed may affect the quality of your sleep.
#5 Exercise Your Body
Weight Loss
Working out helps relieve stress, burn calories, and gives your metabolism a boost throughout the day. Make sure to eat within 15 – 75 minutes before you workout, and have some protein and carb-dense vegetables following your workout to help your body with recovery.
Weight Gain
Resistance exercises and strength training can help build muscle, which weighs more than fat. Remember to eat enough calories to support the extra activity. A post-workout meal of protein and vegetables is super important for those trying to gain weight.
