Maintaining a healthy weight is an essential component of leading a healthy lifestyle. However, with so many conflicting diets and weight loss programs, it can take time to figure out where to start. So, in this article, we’ll look at some simple and effective strategies for achieving and maintaining a healthy weight.

Why Should You Have A Healthy Weight?

Achieving and maintaining a healthy weight is essential for your overall health and well-being, and there are plenty of significant health benefits that come with it. Here are a few of those health benefits:

  • Lowers your risk of chronic disease
  • Improves your overall mental and physical health
  • Better sleep quality
  • Better mobility and physical function
  • Increases your energy and vitality

Steps To Achieve A Healthy Weight

Set A Reasonable Weight Goal

Determine and healthy and sustainable weight, and give yourself a reasonable time frame to achieve it. Your weight goal doesn’t have to be high; even losing 5-10% of your body weight if you are overweight or obese can reduce your risk of heart disease and other conditions.

The best way to determine what a healthy weight is for you is by assessing your BMI and waist circumference while also considering other factors such as height, build, and gender. Remember that there is no perfect measure of an ‘ideal’ weight and that any achievable weight loss is also a perfectly reasonable goal.

Adopt A Balanced Diet

Eating a balanced diet is one of the most essential steps to achieve and maintain a healthy weight. A balanced diet contains a variety of whole foods that provide your body with essential nutrients while also helping you maintain a healthy weight.

Generally, a balanced diet will contain a mix of the following:

  • Fruits And Vegetables: Low in calories and high in fibre while also providing essential vitamins and nutrients. Try to pick fruits and vegetables that are in season and locally frown.
  • Protein: Helps you feel full and satisfied and is essential for building and repairing body tissue. Good sources of lean protein include chicken, fish, beans, lentils, tofu, and dairy products.
  • Wholegrain And Fibre: Great source of nutrients and vital for digestion. Some examples of whole grains include brown rice, quinoa, whole wheat bread, and oatmeal.

Limiting your intake of processed foods and sugary drinks is also important, as these foods are high in calories, sugar, and unhealthy fats, which can contribute to weight gain and other health problems.


In addition to eating a balanced diet, you should keep your portion sizes in mind and avoid overeating, as too much of any food (even healthy ones) can affect your weight loss goals.

Exercise Regularly

Regular exercise and physical activity are essential components of a healthy lifestyle and play a significant role in achieving or maintaining a healthy weight. Exercise not only helps you burn calories, but it also helps you build and maintain muscle mass, boost your metabolism, and improve your overall health.

Aim for at least 30 minutes of moderate-intensity exercise daily, such as brisk walking, cycling, or swimming. You can divide your exercise routine into shorter bursts throughout the day, such as a 10-minute walk after each meal.

Remember that consistency is key when it comes to staying active for your health. Find activities you enjoy and can sustain over time, and incorporate as much physical activity (such as taking the stairs or walking) as possible into your daily routine.

Get Enough Sleep

Getting enough sleep is frequently overlooked when it comes to maintaining a healthy weight. However, studies have shown that sleep deprivation can cause hormonal imbalances, increase appetite and promote weight gain. Furthermore, lack of sleep can cause fatigue, decreased motivation, and reduced physical activity, all of which can contribute to weight gain.

It is essential to get enough sleep to maintain a healthy weight. Aim for at least seven to eight hours of sleep per night, and establish a consistent sleep routine by going to bed and waking up at the same time every day. This will help regulate your body’s internal clock and promote better sleep quality.

By prioritising sleep and establishing healthy sleep habits, you can promote better sleep quality and help maintain a healthy weight. In addition, getting enough sleep can have other health benefits, such as improving mood, reducing stress, and boosting overall energy levels.

Stay Hydrated

Drinking enough water helps your body function properly and supports weight loss by promoting feelings of fullness and reducing hunger. Often, people mistake thirst for hunger, leading them to eat more than they need. Drinking water before a meal can help you feel fuller, making it easier to stick to appropriate portions and avoid overeating.

Staying hydrated can also help boost your metabolism, helping you burn more calories while your body is at rest. Drinking water before, during, and after exercise can help you stay hydrated and perform better during your exercise routine, allowing you to achieve a healthy weight much faster.

Achieve A Healthy Weight With Coolaroo Clinic

At Coolaroo Clinic, our team of registered dietitians and healthcare professionals can work with you to develop a personalised plan to help you reach your weight loss goals. With our expert guidance and support, you can make sustainable lifestyle changes and achieve a healthier, happier you. Contact us today to learn more.