Are you a 5’2″ female weighing 130 lbs? If so, you’re in the healthy weight range for your height. But what does it take to maintain a healthy weight? Here’s everything you need to know, from the basics of dieting to the art of exercise.
It’s important to remember that weight loss is a journey, not a destination. There will be ups and downs along the way, but with patience and perseverance, you will reach your goals. Just take it one day at a time. Don’t be discouraged if you don’t see results immediately. Keep at it, and you will eventually see the changes you desire.
A healthy diet is the cornerstone of any weight loss plan. Eating nutritious foods that are low in calories and high in nutrients will help you shed pounds and keep them off. Focus on consuming lean protein, fruits, vegetables, and whole grains. Limit your intake of processed foods, sugary drinks, and unhealthy fats.
Diet: What to Eat
Choose whole grains over refined grains.
Whole grains are packed with fiber, which keeps you feeling full and satisfied. They’re also a good source of essential nutrients like B vitamins, iron, and magnesium.
List of whole grains:
- Brown rice
- Quinoa
- Oats
- Whole wheat bread
- Popcorn
Tip: Look for foods that have at least 3 grams of fiber per serving.
Choose lean protein over fatty protein.
Lean protein is an essential part of a healthy diet. It helps you build and maintain muscle mass, which boosts your metabolism and helps you burn fat.
List of lean protein:
- Chicken breast
- Fish
- Tofu
- Beans
- Lentils
Tip: Aim to eat 2-3 servings of lean protein per day.
Choose fruits and vegetables over processed foods.
Fruits and vegetables are packed with nutrients, antioxidants, and fiber. They’re also low in calories, which makes them a great choice for weight loss.
List of fruits and vegetables:
- Apples
- Oranges
- Bananas
- Berries
- Broccoli
- Cauliflower
- Carrots
- Cucumbers
Tip: Aim to eat at least 5 servings of fruits and vegetables per day.
Limit your intake of processed foods.
Processed foods are often high in calories, unhealthy fats, and added sugar.
List of processed foods to avoid:
- Candy
- Cookies
- Chips
- Soda
- Fast food
Tip: Read food labels carefully and avoid foods with high levels of added sugar, saturated fat, and trans fat.
Exercise: How to Get Moving
Choose activities you enjoy.
If you don’t enjoy an activity, you’re less likely to stick with it. So find something you love to do and make it a part of your routine.
List of activities:
- Walking
- Running
- Swimming
- Biking
- Dancing
- Yoga
- Pilates
- Weightlifting
Tip: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
Start slowly and gradually increase the intensity and duration of your workouts.
Don’t try to do too much too soon. Start with a few short workouts each week and gradually increase the intensity and duration of your workouts as you get stronger.
Tip: Listen to your body and stop if you feel pain. It’s also important to warm up before your workout and cool down afterward.
Make exercise a priority.
Schedule time for exercise in your day and stick to it.
Tip: Find a workout buddy to help you stay motivated.
Don’t give up!
Setbacks are a part of the weight loss journey. Don’t let them discourage you. Just pick yourself up and keep going.
Remember, losing weight and maintaining a healthy weight is a marathon, not a sprint. Be patient and persistent, and you will eventually reach your goals.