5 Science-Backed Tips For Successful Weight Management

jogging exercises

Maintaining good physical health is vital to living a long and fulfilling life. Being healthy enables you to avoid chronic diseases and have stable energy levels. In addition, your physical health significantly impacts your mental health, which involves your overall mood. Hence, individuals with mental illness have been treated by focusing on their physical well-being. 

One vital component of physical health is your weight. Failing to have a healthy weight can make you more vulnerable to chronic illnesses. You’ll also be preventing your body from functioning efficiently. 

For instance, excessive weight has been linked to an increased risk of diabetes and cardiovascular disease.  Meanwhile, being underweight is often a sign of malnutrition and can lead to decreased muscle strength and poor immunity. 

To attain a healthy weight, it’s worth considering weight management strategies in your lifestyle. Weight management involves adjusting your diet and physical activities according to your body’s needs. 

Weight management can sometimes be tricky. If you live in the United States, it’s important to consult with a primary care physician in Las Vegas or look for medical weight loss experts in your area. 

If you’re interested in learning more about how to manage your weight successfully, here are some science-backed tips:

Eat A Proper Diet

Unfortunately, eating too much or too little, along with your food choices, significantly impacts your weight and overall health. The key is to add healthier food choices to your diet—such as fruits and vegetables—while limiting processed and sugary foods. 

Significantly, choosing complex carbohydrates over simple ones, such as brown rice over white rice, can be one way to improve one’s diet. It’s also a good idea to consider controlling the portions and number of servings you eat. Moreover, choosing nutrient-rich foods will allow you to satisfy your hunger without overeating. 

Drink More Water

shakes drink

Believe it or not, sometimes you might be confusing your thirst with hunger. As a result, you may snack or eat more when you’re just thirsty. Thus, consider drinking more water because this will help you satiate your hunger and reduce the calories that you consume. 

Exercise Regularly

Whether you’re seeking to gain, lose, or maintain weight, the goal is to be more physically active. You can decide to take up running or go to the gym to increase your mobility. The amount and type of exercise you need will depend on your fitness goals. 

For instance, moderate exercise is enough to keep the weight off, assuming you don’t consume more calories than how much your body burns daily. All you need is at least 150 minutes of exercise per week. Meanwhile, if your goal is to gain weight by having more muscle mass, you can lift heavier weights and build your muscles.

More exercise combined with a calorie deficit will help you lose weight. One scientifically proven way to exercise for weight loss is high-intensity interval training (HIIT). It refers to fitness routines wherein you alternate short bursts of intense exercise with low-intensity ones. 

By incorporating HIIT into your workouts, you burn more calories in a short amount of time and boost your metabolic rate for an extended period.

Aim For Sustainability And Long-Term Success

Many people don’t succeed in achieving a healthier lifestyle and maintaining their weight because of unsustainable strategies. These include getting into fad diets and eliminating foods that they love to eat, such as pizza or burgers. 

fitness kit

Essentially, the results remain temporary by failing to have a sustainable program. Furthermore, relapse may result in gaining more weight than before weight loss. Hence, avoid cutting off the foods you love to eat to prevent an unsustainable weight management strategy. It’s also not wise to starve yourself and go on fad diets to achieve your desired weight. 

Instead, ensure that you eat regularly at an interval to give your digestive system enough time to rest. Moreover, focus on making healthier choices and getting adequate nutrients while allowing occasional ‘cheat days.’

Have A Healthy Sleep Schedule

Finally, having a healthy sleep schedule is one of the best ways to manage weight successfully. By getting enough sleep, you get to manage stress. The amount of stress you’re under affects the synthesis of stress hormones. Consequently, this might result in weight gain, depending on the stress you’re experiencing. 

Adequate sleep will also help your body regulate the hormones that control your appetite. On the other hand, lack of sleep can slow your metabolism, increasing the amount of fat stored in the body. 


Excellent physical health is crucial if you wish to live a long and happy life. By being healthy, you can be more productive as you’ll have stable energy levels. Furthermore, it can help you avoid developing chronic diseases and improve your mental health. And one great way to improve your physical health is to have a healthy weight.


  • https://www.toppr.com/guides/biology/why-do-we-fall-ill/health-and-its-significance/
  • https://www.scientificworldinfo.com/2019/12/importance-of-good-health-in-our-life.html
  • https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/health-effects/
  • https://www.healthdirect.gov.au/what-to-do-if-you-are-underweigh
  • https://www.nature.com/subjects/weight-management
  • https://www.cdc.gov/healthyweight/index.html
  • https://www.ncbi.nlm.nih.gov/books/NBK221839/
  • https://beingwell.yale.edu/programs/weight-management-nutrition/weight-management-options/your-own/weight-management-strategies
  • https://my.clevelandclinic.org/health/treatments/17633-weight-management-tips
  • https://www.thorne.com/take-5-daily/article/five-strategies-for-healthy-weight-management