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Maintaining a healthy weight is significant for overall health and well-being.
If you continue to eat the same types and amounts of foods as you get older but don’t become more active, you are likely to gain weight. It is because your metabolism (the way your body gets energy from food) can slow as you age, and your body composition (amount of fat and muscle) can be different from when you were young.
The energy your body gets after the nutrients in food is in terms of calories. In general, the more calories you eat, the more active you need to maintain your weight. But the opposite is also true: the more active you are, the more calories you need. As you get older, your body may need less food for energy, but it still needs the same amount of nutrients.
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How Can I Maintain A Healthy Weight?
Many factors can affect weight, including genetics, age, gender, lifestyle, family habits and culture, sleep, and even where you live and work. Unfortunately, some of these factors can make losing or maintaining weight difficult.
But staying active and choosing healthy foods has health benefits for everyone, regardless of age or weight. So it’s essential to select nutrient-dense foods and be active for at least 150 minutes a week. In general:
Tips For Maintaining A Healthy Weight
- Limit portion sizes to
- To maintain the same weight, you need to burn the same number of calories as you eat and drink.
- Diet and exercise
- Control calorie intake.
- Include healthy snacks throughout the day if you’re looking to gain weight.
- Be as physically active as possible.
- Consult your doctor about your weight if you think you weigh too much or too little.
What Must I Eat To Maintain A Healthy Weight?
Choose foods that are high in nutrients but low in calories. NIA has information to support you make healthy food choices and buying foods that are good for you.
How Much Physical Activity Do I Need?
Aim for at minimum 150 minutes of moderate-intensity aerobic movement each week. You don’t take to do it all at once. Instead, spread it out as you like throughout the week. If you can’t do as many activities right away, try to be as physically active as possible. Doing something is healthier than doing nothing at all.
The benefits of exercise aren’t just related to weight. Regular practice makes it easier for you to do your daily activities, walk, drive, keep up with your grandchildren, prevent falls and stay independent.
Most older people can be moderately active. However, you might want to consult your doctor if you are not used to intense activity and are starting an intense exercise program or want to increase your physical activity significantly. You should also get your doctor if you have health problems such as:
- dizziness
- difficulty breathing
- pain or pressure in your chest
- An irregular heartbeat
- blood clot
- joint swelling
- a hernia
- Recent hip or back surgery
- Your doctor may give you safety tips or suggest specific types of exercise.
You don’t take to give a lot of money to join a gym or hire a personal trainer. Instead, think of the type of physical activity you enjoy, such as walking, running, biking, gardening, cleaning, swimming, or dancing. Try to make time for yourself most days of the week to do what you love. Then increase the duration of your exercise or add another fun activity.