The pursuit of a healthy weight is a journey towards holistic well-being. It’s about taking care of your overall health and well-being, nurturing our body, mind, and spirit to achieve a balance that promotes a full and active life.

1. Some recommendations.

a) Stay hydrated
One of the benefits of drinking water is that it aids in faster food digestion. Healthy fluids like tea or low-sugar juice can also be included. The recommended amount is two liters per day. ⁽¹⁾

b) Get enough rest
Geting enough sleep is essential for health, as it helps maintain optimal physical and mental well-being for daily activities. For adults, it’s ideal to sleep between 7 and 9 hours.

c) Eat breakfast
Breaskfast boosts metabolism, balances blood sugar, promotes heart health, and increases energy. Skipping breakfast can cause intense hunger later, leading to overeating. It’s recommended to start the day with a nutritious breakfast, rich in proteins and vitamins.⁽¹⁾ 

d) Balance your meals
A balanced diet provides the nutrients your body needs to function effectively. Combine proteins with whole grains like pasta or brown rice and include fruits and vegetables.

e) Engage in physical activity
Excercise aids in better digestion, reduces your risk of depression, stress, and anxiety. Engage in at least 30 minutes of physical activity per day.

f) Avoid processed foods and/or sugary drinks
Frequent consumption is unhealthy and can easily lead to weight gain. Instead, include light and healthy snacks: nuts, plain yogurt, cereals, etc.

2. Benefits.

Following the recommendations above provides numerous health benefits. Discover the main ones.

• Reduces the risk of diseases:

Maintaining a healthy weight can reduce the risk of chronic diseases, such as heart disease, diabetes, hypertension, and even cancer.

• Improves physical and mental condition:

Enables effective and vigorous performance in various activities. Reduces flabbiness and prevents joint and muscle pains. Maintaining a healthy weight can increase self-esteem, reduce stress, and improve overall mental health.

• Improves sleep quality:

Overweight individuals may suffer from sleep disorders such as apnea, among others, which is why maintaining an appropriate weight favors the remission of these sleep disorders to a high percentage.

• Improves digestion:

Reduces the risk of conditions like gastroesophageal reflux (GERD) and gallstones. ⁽²⁾

• Improves sexual life and fertility:

For those wishing to start a family, maintaining a healthy weight is essential as it increases the chances of conception. In women, reaching a healthy weight improves the chances of having a healthy pregnancy and baby.

3. Conclusion.

Maintaining a healthy weight goes beyond aesthetics; it’s about preserving your health and well-being in the long term. The benefits are diverse, from reducing the risk of chronic diseases to improving mental health and overall quality of life. Prioritizing an appropriate weight is not only important for your present well-being but also for your future self.