If it feels like maintaining a healthy weight is the hardest part of weight change, that’s because it is: Most people cannot maintain a healthy weight for even one year after reaching it.
That is mostly because of how individual biology, behavior, and environment interact to make sticking to healthy living habits hard. Plus, resistance to flexible weight management tactics — like augmenting diet with natural supplements and forgiving yourself for slipping up — keeps people from using the best tools at their disposal.
The Weight Of Healthy Living
It should be no surprise that long-term weight maintenance is part of a healthy lifestyle; healthy living can stave off unhealthy weight changes and their health consequences.
What is surprising is how interconnected health and healthy weight maintenance really are. Inasmuch as unhealthy weight causes poor health, health conditions that develop before unhealthy weight changes (like injuries, metabolic disorders, mental health conditions, and stress) also cause unhealthy weight.
Healthful habits disrupt this feedback circuit between poor health and unhealthy weight. That is why cultivating healthful habits, especially to leverage nutrition and stress management to control body composition, may be the most effective way to maintain a healthy weight.
What The Best Healthy Weight Maintenance Plans Have In Common
Relapsing to an unhealthy weight is common and recoverable. It happens both because life drives people toward unhelpful behaviors, and because our bodies’ natural responses to weight control heighten the desire for unhealthful choices and decrease the satisfaction gained from healthy ones.
Certain healthy living attitudes and acts can help you navigate these issues with greater long-term success.
Tip 1: Redefine Healthy Weight To Consider Sustainability
Clinically, a person has a healthy weight when:
- Their body fat percentage* is within a healthy range for their biological sex, age, and activity level (10%-35% for women, 2%-24% for men)
- They have a small-to-moderate amount of visceral fat in their abdomen, which is usually indicated by a waist circumference less than 35” for women, 40” for men.
Generally, people with both have a low risk of developing, losing body function because of, or dying from weight-related illnesses — especially diabetes and cardiovascular disease.
Nevertheless, healthy living aims to make healthful behaviors sustainable enough to reasonably and safely continue for a long time — even a lifetime. That often requires replacing unhealthy coping mechanisms with healthful alternatives that still feel good. For example, natural herbs can soothe symptoms of illness (even when weight-related) and the stress that contributes to increases in visceral abdominal fat.
Tip 2: Build Flexibility Wherever You Can Control It
Some challenges, like the body’s natural physiological responses to weight control, are not consciously controllable. Yet there is some good news: It is clear that an unhealthy weight status — no matter which side of “ideal” it is on — is closely related to (controllable) nutrient balance.
For example, vitamin/nutrient deficiencies likely contribute to unhealthy weight whether a person is clinically underweight or overweight. Additionally, 53% of households with a clinically underweight person also include a clinically overweight person. These figures underscore the idea that healthy living habits for good nutrition and body composition are not top priorities among people who cannot maintain a healthy weight.
Nevertheless, it is possible to learn how to make nutrition-related healthful behaviors easier. This may include exploring how to use natural supplements — like those derived from healing plants — to make nutritional balance and good body composition more accessible. Recent research points to the potential for aromatic natural herbs and healing plants to help support nutrition and reduce stress.
Facts presented in this article are based on research from the Canada Kratom Express team. We did not conduct our own scientific research or studies on this topic and are not experts in the field. Ideas presented in this article should therefore not be misconstrued as medical advice.
“Ideal” weights based on BMI/body fat percentage are not always accurate. Weight-based body fat percentage thresholds for being clinically underweight or overweight come with significant unreliability — especially for racial/ethnic minority groups, athletes, and older people.