Achieving and Maintaining a Healthy Weight

4 min read

| By Barbara Wexler, MPH |

Achieving and maintaining a healthy weight is one of the most valuable gifts you can give yourself. It’s about more than just looking good in your favorite jeans; it’s about feeling good, improving your overall health, and enhancing your quality of life. Many people start the New Year with resolutions to shed a few pounds or adopt healthier habits, but the key to success lies in making and keeping those resolutions. If you’ve set weight-related goals, it’s essential to focus on small, consistent changes that lead to significant, long-term results.

Celebrate your progress along the way, whether it’s losing a few pounds, cooking a healthy meal, or completing a workout. With determination, effective strategies, and patience, you can transform your resolutions into reality and make this year your healthiest yet.

Let’s consider what a healthy weight truly means, why it matters, and how to achieve it.

A healthy weight isn’t just about fitting into a specific size or achieving a certain number on the scale. It’s about finding a weight that supports your body’s natural functions and reduces your risk of chronic diseases. Traditionally, body mass index (BMI) has been used to determine a range of healthy weights by calculating the ratio of weight to height. While BMI offers a basic guideline, it doesn’t account for individual differences in muscle mass or fat distribution. Newer metrics, like the body roundness index (BRI), provide a more nuanced understanding of weight and health by considering waist and hip measurements relative to height. This shift acknowledges that abdominal fat accumulation can have a significant impact on your health because it’s linked to chronic conditions like heart disease and diabetes.

The benefits of maintaining a healthy weight go far beyond appearances. Here are just a few ways it can improve your health and well-being:

  • Reduced risk of chronic diseases. Overweight and obesity increase the risk of serious health problems, including:
    • Heart disease and stroke: Extra weight strains the heart, raising blood pressure and cholesterol levels.
    • Type 2 diabetes: Obesity is a leading cause of insulin resistance, which often leads to diabetes.
    • Certain cancers: Obesity is linked to increased risk of cancers such as breast, colon, and liver cancer.
    • Joint and mobility issues: Extra weight can lead to arthritis and joint pain due to added pressure on your knees and hips.
    • Obstructive sleep apnea: Excess fat around the neck can restrict airways, leading to disrupted sleep.
  • Enhanced quality of life. Beyond reducing the risk of diseases, maintaining a healthy weight can boost your energy levels, improve mobility, and enhance your mental health. Studies show that individuals at a healthy weight often experience better moods, greater self-confidence, and lower rates of depression.

For the first time in a decade, the average BMI in the U.S. declined in 2023, signaling a shift toward healthier lifestyles. Still, nearly 42% of U.S. adults are classified as obese, and more than 70% are considered overweight or obese. Effectively addressing these high rates requires collective and individual efforts, from public health campaigns to personal commitments to better health.

Achieving and maintaining a healthy weight doesn’t require drastic measures or deprivation. It’s about making sustainable changes that work for your life. Here are some tips to get started:

  • Aim for a balanced diet
    • Include whole, nutrient-rich foods like fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.
    • Limit processed foods, sugary beverages, and high-calorie snacks.
    • Practice portion control by using smaller plates or premeasuring servings.
  • Get up and get moving
    • Try to get at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling.
    • Add strength training exercises to your exercise regimen to build muscle and boost metabolism.
    • Find activities you enjoy, whether it’s dancing, hiking, or yoga, to make exercise more fun.
  • Prioritize sleep
    • Aim for 7–9 hours of quality sleep each night.
    • Establish a consistent sleep schedule, even on weekends.
    • Create a relaxing bedtime routine to improve sleep quality.
  • Manage stress
    • Practice mindfulness techniques like meditation, deep breathing, or journaling.
    • Prioritize participating in hobbies or activities that bring joy and relaxation.
    • Avoid stress-induced eating by finding non-food ways to cope with emotions.
  • Consider medical options
    • For those with significant weight challenges, medications like GLP-1 receptor agonists (e.g., semaglutide or tirzepatide) can be a helpful tool. These drugs, originally designed to treat type 2 diabetes, have shown remarkable effectiveness in promoting weight loss by reducing appetite and food intake. Always consult with a healthcare provider to determine whether these options are right for you.

Remember, achieving a healthy weight is about progress, not perfection. Each positive choice you make contributes to a healthier future. Make this the year you prioritize your health and well-being, and you’ll enjoy a brighter, more energetic life.

For more information on the topics mentioned above, see the following portals in the Gale Health and Wellness database:

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