Authored by JoannaRasmuson

Tips to Maintain a Healthy Weight

July 22, 2019 | UncategorizedWellness Institute

If you are struggling to maintain your weight or lose some extra pounds, know that you are not alone. Over 66 percent of Americans are either overweight or obese, which is why eating healthy and maintaining a healthy body weight is becoming more important than ever before. To improve your daily life, it’s essential to have a healthy lifestyle, but it can be hard to know how to be healthier when there are so many fad diets and exercise routines to try. 

Losing weight is never easy but it is definitely worth it. Maintaining a healthy weight helps your body to function better, limiting the chance of future disease and discomfort. Despite the flashy headlines you see on magazine covers and internet ads, most lose-weight-fast schemes don’t work because they can’t help you keep the weight off. There isn’t a secret to losing weight, but there are a couple of things you can do to maintain a healthy lifestyle. 


Here are some tips to help you maintain a healthy weight:


Watch your portion sizes

Eating smaller portions can help you to avoid eating too much food and allow you to include more of the foods you love into your daily life. The American Heart Association reminds people that portion sizes are different than serving sizes, and you can learn more about the differences between the two here

Eat good foods

Foods high in sugar and calories lead to weight gain if you are not careful. Choose foods that are high in nutrition and taste, like fruits, vegetables and whole grains. You don’t have to sacrifice your favorite foods in order to take care of your body either–it’s ok to have a couple of cheat meals or cheat days every once in a while.

Drink more water

Drinking water, along with eating good foods and exercising daily, can help you to maintain a healthy weight. According to the Obesity Society, drinking water on a daily basis can also shrink your waistline and change your body fat percentage over time. 

Track what you eat

Many people are unaware of exactly how many calories they consume, which is why it’s important to track and monitor the total calories you eat and drink each day. If you want to lose weight, you must burn more calories than you eat or drink. Visit the Dietary Guidelines for Americans 2015-2020 chart to see how many calories you need to eat to maintain or lose weight.

Exercise daily

Your body weight is affected by the amount of energy you take in and the amount you use. If you want to maintain your current body weight, you will need to use as much energy as you consume; to lose weight, you need to use more energy than you consume. Find a good exercise program that includes both cardio and strength training. The benefits of daily exercise are more than just keeping your body weight in check; exercise also builds muscle, strengthens your heart and helps your body to function at its best.

Get more sleep

Getting a good amount of sleep every night helps to reset your body, preparing it for the next day. According to the National Institutes of Health, those who don’t get enough sleep often tend to eat more food than they need as a way to stay awake. Make time every day to get enough sleep. Doing so will help you function better throughout the day, and keep you from eating extra. If you have trouble sleeping, find ways to relax your body like yoga, reading or stretching.

Make a goal and stick to it

To accomplish any goal, you need to know where you currently are. Find out your Body Mass Index (BMI) and come up with a plan to stay in the healthy category. If you need some help, you can visit your family doctor or another healthcare provider for advice. It is better to start with small, short-term goals that you know you will be able to accomplish. Doing so will help you to stay on track toward your long-term goals.


The staff at the Wellness Institute offers a variety of services including exercise and nutrition education. Our providers can help you increase productivity, improve general health and manage chronic conditions. We have a registered dietitian, physician and health education specialist on staff.



“Can you boost your metabolism?” MedlinePlus.

“Drinking water is Associated with Weight Loss in Overweight Dieting Women Independent of Diet and Activity” Obesity Society.

“Keeping a Healthy Body Weight.” American Heart Association

“5 Steps to Lose Weight and Keep it Off.” American Heart Association

“Some Myths about Nutrition and Physical Activity.” The National Institute of Diabetes and Digestive and Kidney Diseases.


The Live Better Team

Telehealth is not appropriate for every medical concern, so it’s important to ask your provider whether a virtual visit is suitable for your needs.

Learn more about Telehealth

This information is not intended to replace the advice of a medical professional. You should always consult your doctor before making decisions about your health.