– Healthyfy Solutions
Weight Management
People love to look good and being overweight can affect one’s appearance. Being underweight also can affect a person’s appearance. This is why most people try to reach their ideal weight management.
While appearance is one reason, health is the key reason. If you are overweight, you are at risk of becoming diabetic and developing high blood pressure, which can put you at risk of getting a stroke or heart attack.
Obesity is a major risk today. In India, 44 million women and 26 million men over the age of 20 were found to be obese, according to a study. The health problems from being overweight are posing a serious risk today. This is why there is an increased interest in weight loss and weight management. A scientific and systematically designed weight management program can help address problems like being overweight or underweight.
Role of diet and exercise in Weight Management
So, how does one manage their weight? There are two elements involved – one is diet, and the other is exercise. A weight management program with a balanced diet containing all nutrients and proper exercise can help you maintain the right weight.
Role of Diet
Role of Exercise
- Caloric Balance
An important part of the diet is caloric balance. Whether you want to lose weight or gain it, the key is calories. If you want to lose one kg of weight in a week, you need to reduce 500 to 1000 calories. To shed calories, you must reduce your intake of calories.
- Caloric Expenditure
Apart from counting calories, you must also burn them through physical activity. Caloric expenditure refers to how many calories you lose in a day. If you are sedentary and do not do much physical activity, your caloric expenditure must be 2100 calories (1800 for women). If you are physically active throughout the day, the caloric expenditure must be 3500 calories (2600 for women).
- Macronutrient Composition
Macronutrient refers to fats, proteins, and carbs. 1 gm of fat adds 9 calories, 1 gm of protein adds 4 calories, while 1 gm of carbs adds 4 calories. All three are essential for the body. In an ideal diet, you should consume 45 to 65% carbs, 20 to 35% fats, and 10 to 35% proteins.
- Muscle Maintenance and Growth
Exercise must include strength training for muscle maintenance and growth. The best weight management program recommends 3 days of strength training to build and maintain muscle.
- Nutrient Density
The best weight management program recommends consuming nutrient-dense food. A nutrient-dense food has more vitamins, minerals, and healthy nutrients and less sugar, sodium, and fat. Legumes and nuts are nutrient-dense.
- Improving Metabolic Health
The exercise you perform must help in improving metabolic health. Walking, swimming, and other cardiovascular exercise helps you improve metabolic health.
- Meal Timing and Frequency
The timing of consuming meals matters. Ideally, one must consume meals from 7 am to 7 pm, and avoid eating after 7 pm. The ideal meal frequency is 3 meals per day with 2 snacks mid-morning and afternoon.
- Psychological Benefits
Regular exercise helps to reduce stress and improve your mood. It also helps you to improve your self-esteem as you start feeling proud of your exercise efforts.
How one should work on Weight Management
- Set Realistic Goals:
Set weight loss or gain goals that are realistic and achievable. For instance, if you want to lose weight, a weight loss of 4 to 6 kgs per month is reasonable. Setting a goal of 8 kg per month is unrealistic and will be counter-productive
- Focus on a Balanced Diet:
Avoid diets that ask you to give up carbs or fats. You need a balanced diet that incorporates all the nutrients your body needs, including fats and carbs but in the right quantities.
- Incorporate Regular Exercise:
Exercise is a must to ensure you burn calories. Whether you do walking, jogging, playing a sport, or cardio exercise do it consistently. Aim for 30 minutes of moderate exercise for 5 days a week.
- Monitor Your Progress:
Check your progress weekly. Ensure you check your weight on the same machine at the same time of the day. The ideal time is early morning after you wake up.
- Manage Stress and Sleep:
Stress affects your body and can play havoc with your weight management. Reduce stress by focusing on improving your mental health. You must get 6 to 8 hours of quality sleep every day.
- Stay Hydrated:
Water consumption is a must if you want to manage your weight effectively. You need 8 to 12 glasses of water daily. Have water throughout the day, as and when you feel it’s needed.
- Be Patient and Persistent:
Results can vary from person to person. So don’t be disappointed if you are not getting the results you expect. It is important to be patient and persistent. Don’t give up on your weight management program. Follow it faithfully, and you will achieve your goals sooner or later.
You may want to gain weight or lose weight either for an aesthetic reason or to improve your health. Whatever the reason, you must approach weight management in a scientific and structured way. The wrong approach can lead to health problems.
Choose a structured weight management program from Healthyfy Solutions that offers you the best solution for your needs. Such a program will help you achieve your weight management goals while ensuring your health needs are taken care of.
Success Stories from Dr. Sheenu’s Weight Management Program
Mr. Praveen Nair
Healthyfy Solutions has provided excellent direction and support during my weight loss and lifestyle journey. Congratulations to Dt. Rajnee, who is equally talented and helpful. Special thanks to Dr. Sheenu for her love and support during the three-month time. She is a great human being. I had fantastic chats and recollections with all the supporting staff and members here and will continue to be associated in the long term. Best wishes!
Mr. Manish Gupta
We’ve been consulting with Dt. Rajnee and Dr Sheenu for some time now. I engaged in a three-month program and experienced significant benefits within the first month. I lost seven kilograms in the first month. The program offers home-cooked meals with occasional cheat meals, which is a positive aspect. Our prescription is customized to your lifestyle and is sustainable over time. I recommend the Healthfy team for individuals seeking a healthier lifestyle.
Mr. Aditya Jain
I’m satisfied with the overall experience. Deepshika Ma’am has been my dietician for 3 months. Her food plan has helped me shed 11 kgs and continues to do so. I lost 11 kg weight and inches too, my Blood sugar levels ranged from 6.2 to 5.7 percent HbA1c and significant muscle gain. I appreciate her assistance, drive, and encouragement throughout! I would recommend Healthyfy, Dr. Sheenu and her team are excellent, including Ms. Khushi and other nutritionists. Thank you Healthyfy Solutions!!