Healthy Weight: How to Achieve and Maintain

Measure your health scale.

Measure your health scale. [Credit: Iqoncept] / [Dreamstime]

A healthy weight is an important contributing factor in your overall health. It can help you prevent and control many diseases and conditions, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers.

Determining a Healthy Weight
How much you should weigh is not as simple as looking at a height-weight chart. You need to consider the amount of bone, muscle and fat in your body’s composition.

The amount of fat your body carries is a critical measurement, and can be measured using the Body Mass Index (BMI). Our Adult BMI Calculator helps you determine if you are at a healthy weight, overweight or obese.

If your results indicate you are overweight, having extra body weight from muscle, bone, fat and/or water; or obese, having a high amount of extra body fat; you should consider speaking to your health care provider. While BMI provides a fairly accurate assessment, it’s not a perfect measure.

You may also find it helpful to attend our Wellness Screening for Your Health, which provides a free weight risk assessment.

Achieving a Healthy Weight
Many factors can contribute to your weight, and while you may not be able to control factors like family history, the environment, genetics and metabolism, you can change your behaviors and habits.

The service providers of our Journey to Better Health program, a program that provides health monitoring and support services to Howard County residents and faith community members, recommend the following when trying to lose weight to achieve a healthy weight:

  • Set a goal
    Your weight loss goal should be a realistic goal that you can accomplish. You should start slow and change only one habit at a time.
  • Conduct a needs assessment
    Identify what you need to accomplish your goal. Make a checklist of supplies/tools and resources you need to support your goal. For example, identify the amount of healthy food options in your pantry. If you have little to none, you will need to stock up on your healthy food supply.
  • Start immediately
    In the words of Benjamin Franklin, “do not put off until tomorrow what you can do today.” Empower yourself to make small efforts that can be repeated to make your goal come to fruition. For example, take the stairs instead of the elevator or include a fruit or salad with your meal.
  • Track your progress
    Whether it be on paper or a mobile app, recording your activity informs you of how you are progressing towards completing your goal. You may find you are on target or need to make improvements. It may seem mundane, but tracking your progress is critical towards achieving success.
  • Celebrate your success
    Find healthy ways to reward your accomplishments. For example, schedule a massage or go line dancing with friends.

For more information on losing weight, read our Five Step Weight Loss Guide for the New Year.

Maintaining a Healthy Weight
Continuing the healthy lifestyle changes you adopt, including eating a healthy diet and engaging in 60 to 90 minutes of physical activity most days of the week, are key to maintaining a healthy weight.

Successful weight maintenance is considered to be regaining less than six to seven pounds in two years and sustaining a reduced waist circumference of at least two inches.

For long-term motivation, ask your friends, family and health care provider(s) for encouragement, consider joining a support group and attend health screenings that assess your weight. Our Journey to Better Health program offers such screenings in the community for free. For a schedule of dates and locations, call 410-720-8788 or send an email to hcgh-j2bh@jhmi.edu.

The longer you can maintain a healthy weight, the more likely you will achieve long-term success.

For more healthy weight information, view Aim for a Healthy Weight from the National Institutes of Health (NIH).


Leave a Reply

Your email address will not be published. Required fields are marked *

Please prove you aren't a spambot: * Time limit is exhausted. Please reload CAPTCHA.