Healthy Weight, Healthy Life: A Guide to Balance and Wellness

1. Healthy Weight, Healthy Life: A Guide to Balance and Wellness (Yubuild) Achieving a healthy weight and overall wellnessis more than just a number on the scale. It’s all about feeling strong, energised, and in control of your body and mind. In this article, we’ll help you maintain your overall wellness. What is a healthy weight and why is it important? A healthy weight refers to a weight range at which the body functions perfectly. This optimal body weight ensures that the chances of any chronic diseases like diabetes, heart disease, or high blood pressure are reduced. Benefits of maintaining a healthy weight:    Better heart health: Reduces the strain on your heart. Improved joint health: Less pressure on joints. Mental clarity: Maintaining a healthy weight often results in mental well-being.

2. Balanced diet for weight control: A balanced diet means eating a wide variety of different types of food and ensuring the right amounts of each food group. (The Nutrition Source, n.d.) Foods to include: Protein (Paneer, pulses, chicken, tofu, eggs, fish, lentils, Greek yogurt, tempeh, edamame, quinoa, spirulina, hemp seeds, cottage cheese) Whole Grains (Brown rice, oats, whole wheat, barley, millet, buckwheat, rye, spelt, sorghum, quinoa) Fats (Almonds, chia seeds, olive oil, walnuts, flaxseeds, sunflower seeds, avocado, coconut oil, ghee, fatty fish, sesame seeds, pistachios) Fruits and Vegetables (Seasonal, spinach, kale, broccoli, cauliflower, sweet potatoes, bell peppers, berries, oranges, apples, bananas, mushrooms, tomatoes, zucchini) Fitness for weight maintenance An effective and healthy weight management strategy includes regular and consistent exercise. Performing a combination of aerobic, strength and flexibility exercises keeps the metabolism high and increases muscle mass. (How Much Physical Activity Do You Need?, n.d.)

3. Role of fitness in weight:    Exercise helps burn excess calories. Strength training increases lean muscle mass. Exercise also improves mood and reduces stress. Calorie management Caloric control consists of adjusting the intake calories to the expended calories. If there is an excess in calories, it can result in obesity, while insufficient calories will lead to waste (Brazier, 2024). Tips for effective calorie management: 1.Monitor your caloric intake: Using a digital food scale helps monitor daily food servings. 2.Partial eating: 4-5 smaller but more frequent meals aids in the management of blood sugar and may decrease the likelihood of binge eating. 3.Synchronisation with energy: If you intend to alter the schedule, exercise more on that particular day to compensate for the extra calories. Conclusion Starting your journey to a healthier weight doesn’t mean aiming for perfection. it’s about making small, easy changes that suit your daily life. By eating balanced meals, staying active, and taking care of yourself, you can enjoy a healthier, more joyful life. Remember, everyone’s path to a healthy weight is different. It takes time and commitment, so stay motivated and enjoy each step of your progress.

4. For additional tips and support on your wellness journey, explore our resources at Yubuild. Our blueberry-flavored protein blend is not only delicious but also packed with nutrients designed to promote muscle growth, enhance overall health, and support an active lifestyle. It offers an easy and tasty way to stay fit and energized without disrupting your daily routine. References list Brazier, Y. (2024, December 9). How many calories do you need? https://www.medicalnewstoday.com/articles/263028 How much physical activity do you need? (n.d.). www.heart.org. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic The nutrition source. (n.d.). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/