January 21 – 27, 2024 is Healthy Weight Week. Annually celebrated during the third week of January, it aims to promote a healthy diet and lifestyle – most especially to change the everchanging lifestyle of people today. It also reminds everyone’s New Year goal of getting back into shape. To learn more about this celebration follow along, as we also list down facts and fun tips for you to get on track.
BODY IMAGE AND WEIGHT ISSUE
For a long time, weight and body image have been the main issue that every individuals need to endure. This commonly affects young adults aged 18 to 24 years old. Negative body image on younger adults reached 46% based on the study of Statista in 2022. While the age 25 to 34 also perceived adverse negative effects of body image with 41% of their respondents (Statista, 2022).
This is not new, especially to Filipinos, as the issue of weight and body image is also captivated by the influence of the media. If we look at it through the lens of a Sociocultural Perspective, society has these body ideals of masculinity and thinness. Perceived through the influence of sociocultural channels: media, family, and friends (Grogan, 2021).
For this reason, maintaining a healthy lifestyle should be done right without affecting our mental health. Body positivity is already promoted across countries with the help of social media. But it is also vital to watch for our health properly. So, Healthy Weight Week this 2024 can be a start of it!
HEALTHY WEIGHT WEEK 2024
To celebrate Healthy Weight Week 2024, here are fun but real tips to help with your weight maintenance. Whether weight gain, weight loss, or maintenance, this is suitable for you! With the help of a book by Sara Kirkham, “Lose Weight, Gain Energy, Get Healthy: Teach Yourself”, achieved na achieved ang Healthy Weight Week 2024. Note: Please check your doctor or nutritionist for proper guidance on your weight gain or weight loss.
Eat right for perfect weight loss
One of the myths and diet fads in losing weight is you need to stop eating or fasting. But the truth is, you can also lose weight by eating the right food. Kirkham showed the calculation to this called Energy Balance Equation:
If energy in = energy out, weight maintenance achieved.
The right weight loss is achieved when your calorie intake is less than the calories you use every day. But if you’re consuming more calories than your usual expenditure, you can lessen it through physical activities like walking, running, working out, and even doing household chores. So, the bottom line is you don’t need to skip meals but have a balanced and right choice of food – don’t cut carbs!
Weight gain is achievable!
Many of us want to gain weight but are having a hard time deciding when to start and how to maintain it. The key to this is having a proper diet. Eating high-sodium and fat snacks doesn’t count. As sodium and salt consumption is only limited per day (below 6 grams). You need to eat fiber-rich food and carbs (oats, vegetables, rice), protein (meat, egg, milk), and healthy fats (nuts, vegetable fats, avocado).
“By following a nutritious and balanced diet you are guaranteed to look and feel better, and your health will also benefit”
You may check out Guide to Healthy Diet This 2024 and Vegan Vibes: Satisfying and Guilt-free Foods To Try to see foods and recommended restaurants for your healthy lifestyle. Also available for deliveries on the LAHAT FOOD app.
IMPORTANT TO REMEMBER
Achieving a healthy lifestyle and weight cannot be achieved in a day. It’s a long process of understanding your body’s needs and satisfying your wants at the same time. Aside from learning from blogs and body positivity influencers, you may also need a lot of time to appreciate yourself.
REFERENCES:
Statista. (2023, November 29). Share of people worldwide reporting negative effects of body image in 2022, by age. https://www.statista.com/statistics/1400841/percentage-of-people-who-reported-having-a-poor-body-image-by-age-group-worldwide/
Grogan, S. (2021). Body image: Understanding body dissatisfaction in men, women and children. Routledge.
Kirkham, S. (2010). Lose Weight, Gain Energy, Get Healthy: Teach Yourself. Hachette UK.
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