![\"7mekf4u52wpm2v1wd1phvewyebhbex17z26jxodrm01o5we7.jpeg.jpg?w=1140&h=auto\"](\"https:\/\/images.teemill.com\/7mekf4u52wpm2v1wd1phvewyebhbex17z26jxodrm01o5we7.jpeg.jpg?w=1140&h=auto\")
<\/p><\/p>
Want to reach your Ideal Weight?<\/strong><\/p> <\/p>
Many of us want to achieve our ideal weight, whatever that might be for you. We may commonly assume that people want to lose weight, but on the opposite side, some people want to gain weight. So, how do we determine what our ideal weight should be? Well there are 2 ways in which to consider ideal weight.\u00a0
1. Technical formula for determining ideal weight is the Hamwi equation:<\/strong>
For Women\u00a0<\/strong>100 pounds + 5 pounds for each inch above five feet and - 5 pounds for each inch below five feet
For Men\u00a0<\/strong>106 pounds + 6 pounds for each inch above five feet and - 6 pounds for each inch below five feet
2.\u00a0Intuitively<\/strong>
This is when someone feels best and\u00a0can safely maintain the ideal weight for them. By working intuitively with your own body, it lets people use how they feel as a guide. This approach looks at bigger picture - how both primary food (lifestyle) and secondary food (diet) effect weight.
Our intuition never fails us right? We innately\u00a0know what feels best to us and when we listen intently to our body's needs it tells us. This is why working intuitively with my body is my preferred way of achieving my ideal weight.\u00a0
So, I guess the next question you may be thinking is... How?? How can we go about it?
Below are 10 hot tips for working with your body whether that is to gain or lose weight. Remember we are all bio- individuals, meaning that we are all different and what works for one person may not work for another. So, tune into what feels right for you and chose tips that you think will work for you.\u00a0
10 Tips to Achieve Ideal Weight<\/strong>
1. Switch up beverages<\/strong>\u00a0- add more water for weight loss. Add more smoothies for weight gain
2. Focus on whole, nutrient dense foods\u00a0<\/strong>- eat more whole, nutrient dense foods for weight loss. Eat smaller meals of whole foods but more often for weight gain.
3. Limit exposure to additives -<\/strong>\u00a0some compounds you may encounter in daily environment may contribute to weight gain by affecting the body's ability to metabolise fat. These chemicals may also be referred to as endocrine disruptors, e.g. BPA, compound found in plastics, perfluorooctanic acid (non stick coating used on pans, pesticides and\u00a0pthalates etc. For both weight loss and gain, it's good to be aware that\u00a0these chemicals have a negative impact on health and could potentially make weight regulation more difficult.\u00a0
4. Manage Stress<\/strong>\u00a0- for weight loss, stress can increase\u00a0the\u00a0production of\u00a0stress hormones. When these hormones are triggered, the body goes into fat-storage mode. Stress can cause an emotional response whereby you may seek comfort eating as a way to pacify any negative emotions. On the flip side\u00a0stress can decrease appetite, which obviously does not help those wanting to put on weight.
5. Eat mindfully<\/strong>\u00a0- when wanting to lose weight try to slow down your chewing and eating. You may find you are more satisfied on a smaller meal because you have become more mindful of your food. For weight gain, it's important to appreciate that every bite is nourishing your body. Taking extra time for eating can support digestion and nutrient absorption.
6. Include breakfast -\u00a0<\/strong>this one tip is proven to be most successful! By eating a wholesome and nourishing breakfast can help ward of hunger throughout the morning, and therefore making it less likely you will feel the need to binge on snacks. For increasing weight, breakfast is an ideal opportunity to add more calories, chose a breakfast that is well-rounded in protein, complex carbohydrates and healthy fats.\u00a0
7. Don't skip meals -\u00a0<\/strong>if you're trying to lose weight, you want to try and make sure you're not getting hungry. If you do, you are more likely to make an impulsive\u00a0decision\u00a0and binge on foods you are wanting to limit or avoid. For those wanting to gain weight, if you miss a meal you are missing an opportunity to increase your weight.
8. Cook foods at home -\u00a0<\/strong>not only are portion sizes likely to be bigger at a restaurant, they're typically higher in fat, salt and sugar, which leads to greater weight gain. Not suggesting that you should never go out for food, but it's important to be mindful how many times a week you eat out. For gaining weight, cooking at home gives you control over what ingredients are being used which helps ensure you are getting enough calories.
9. Prioritise sleep -\u00a0<\/strong>missing out on sleep can mess up your circadian rhythms, which can cause inflammation in the body and potentially create conditions conducive to weight gain. Interestingly, sleep deprivation\u00a0also causes your body to produce the hormone ghrelin, that signals you to eat. For losing weight, although you may want to be adding more calories it's important to not eat 2-3 hours before sleep as this may affect sleep quality (it's important to remember: whether weight gain or weight loss\u00a0as the body, good quality sleep is important for the body's overall health).
10. Exercise your body -\u00a0<\/strong>for weight loss, working out helps to alleviate\u00a0stress, burn calories give your metabolism a boost. For weight gain, resistance exercises and strength training are great for building muscles.\u00a0
If you chose to implement any of the above, I suggest starting small and build upon these over time. This makes these lifestyle changes more sustainable and manageable\u00a0to include into your daily life.<\/p>