How to maintain a healthy body weight

Maintaining a healthy weight is not merely a lifestyle choice. It can affect the length and quality of life itself. People who are physically active and maintain a healthy body weight are less likely to develop chronic problems, such as debilitating spinal conditions. Educating yourself about the benefits of maintaining a healthy body weight should begin early, as childhood obesity can lead to a lifetime of health issues.

Caloric intake should equal energy output

The key to maintaining a healthy weight is to balance caloric intake with energy output. For most people, this is easier said than done. Finding the time, or the will, to exercise is a matter of setting priorities, but day-to-day responsibilities often become all-consuming. In addition, a full schedule of work and family life heightens the temptation to take advantage of easy access to fast food that is often high in calories and low in nutritional benefits. Still, the risks of obesity are real and should be taken into account.

In order to maintain a healthy body weight, you must commit to:

  • Staying physically active. Adults should engage in at least 60 minutes of moderate to intense physical activity per day to maintain weight. The duration should increase to 90 minutes if the goal is losing weight. Just remember, never begin an exercise regimen without first consulting a doctor.
  • Eating right. Your doctor can help you establish a daily calorie goal that’s right for you, but on average, a daily 2,200 calorie diet should include two cups of fruits, three cups of vegetables, seven ounces of whole grains, three cups of dairy products and six ounces of protein. Also, it’s typically best to avoid refined carbohydrates, sodium and added sugars.
  • Consuming adequate nutrients. Vitamins and minerals, such as calcium and vitamin D, are vital for cell development, bone growth, enzymatic performance and other bodily functions.

Counting calories

Counting calories might sound tedious, but if you are like most people, your caloric intake is a real obstacle to maintaining a healthy weight. After all, an average American typically consumes more calories per day than they expend. This disparity leads to weight gain — an important factor to consider as you make a plan for proper nutrition and exercise. The good news is that there are many free, easy online diet journals, where you can track your daily calorie consumption and exercise.

As an added incentive, maintaining a healthy weight has been shown to be a good preventive measure against developing painful spinal conditions like herniated discs, arthritis of the spine and spinal stenosis. Or, if you are already dealing with a spinal condition, ask your doctor if losing weight would be beneficial in the healing process.

How Laser Spine Institute can help

In the event that you are still experiencing spinal issues after maintaining a healthy body weight and undergoing other forms of conservative therapy, then surgery may become necessary to ease your pain and discomfort. If this is the case for you, then contact Laser Spine Institute to learn about the advantages of choosing minimally invasive spine surgery over traditional open spine surgery.

Laser Spine Institute is the leader in minimally invasive spine surgery and has helped more than 75,000 patients find relief from chronic neck or back pain. To find out if you are a potential candidate for our outpatient surgery, reach out to our dedicated team today and ask for a free MRI review.* We are here to help get you back to the activities you love.