Maintaining a Healthy Weight

many factors can affect your weight, including your genes, age, sex, life style, kin habits, culture, sleep, and even where you live and employment. Some of these factors can make it hard to maintain or achieve a healthy weight. Regardless, following a alimentary consume blueprint and exercising regularly can help keep your body arsenic goodly as possible as you senesce. Read on to learn why weight may change as you get older, why it ’ randomness important to aim for a healthy system of weights, and what you can do to help meet your goals .

Why does weight change as we age?

As we historic period, metabolism — how the consistency gets energy from food — can change. This means that some older adults must become more active or corrode fewer calories to maintain or achieve their ideal system of weights .
early older adults may lose weight unit unintentionally. This can happen if you have less of an appetite, difficulty leaving the firm to buy food, pain when chew or accept, or forget to eat .

Look out for sudden weight loss

Sudden, unintended weight loss can be a sign of a good aesculapian problem such as cancer, gastrointestinal disorders, and even some neurological diseases. If you or a loved one is losing weight quickly without meaning to do so, consult a health care professional to find out if there is a medical induce.

Why should older adults maintain a healthy weight?

Keeping your weight in the normal range is an authoritative separate of goodly aging. As in other stages of life, elevated torso bulk index ( BMI ) in older adults can increase the likelihood of developing health problems. These include heart disease, high blood atmospheric pressure, stroke, and diabetes. Losing weight or maintaining a healthy weight can help decrease these risks .
Being scraggy besides increases your probability of developing health problems. If you have a gloomy BMI, you may be more probably to develop medical problems such as osteoporosis and anemia, and it may be harder to recover from an illness or infection .

Am I at a healthy weight?

healthy weight ranges for older adults are different than for other age groups. The total on the scale — and tied online BMI calculators — only tells separate of the story. For model, older adults with a normal burden may have more fatten and less brawn compared to others who are slenderly corpulence. Always talk to your doctor before trying to lose or gain slant .

How are food, exercise, and calories connected?

Being active and choosing healthy foods can help you maintain or achieve a goodly weight, feel more energetic, and decrease your chances of having other health problems. It ’ s authoritative to choose foods rich in nutrients and drive for at least 150 minutes of physical natural process per week .
The energy your body gets from the foods and drinks you consume is measured in calories. Your body needs a certain number of calories each day, depending on your activity tied and other factors, to maintain your stream weight. Visit MyPlate Plan to determine how many calories a day you need based on your age, sex, acme, system of weights, and physical natural process level .
To lose weight, exercise more or eat fewer calories than is recommended. To gain slant, increase the number of calories you eat while maintaining a chasten activity level .
Read more about making bright food choices and find recommendations of how much to eat, organized by activity flat .

What should I eat to lose or gain weight?

Image of Make Smart Food Choices for Healthy Aging infographic.
Read and share this infographic to learn about making smart food choices for healthy aging.

Whether you are trying to lose or gain weight, eating healthy foods matters. Try to follow a healthy eating blueprint rich in vegetables, fruits, solid grains, low-fat dairy, and lean proteins. If you ’ re concerned about your burden and want to change it, there are things you can do. Talk with a health manage professional about how to make changes in a healthy direction that ’ s good for you .
Trying to lose weight?

  • Limit portion size to control calorie intake.
  • Be as physically active as you can be.
  • Swap out your usual foods for healthier alternatives.
  • Stay hydrated with water and avoid drinks with added sugar.
  • Set specific, realistic goals, such as three 15-minute walks per week.
  • If there’s a break in your healthy eating or exercise, try to get back on track as quickly as possible.
  • Keep track of what you eat in a food diary.

Trying to gain weight?

  • Eat more foods with healthy fats, such as avocados and peanut butter.
  • If you get full quickly, eat frequent, smaller meals throughout the day.
  • Add nutrient-dense snacks such as nuts, cheese, and dried fruit to your menu.
  • Dine with friends and family to make the experience more enjoyable.
  • Stay active to boost your appetite.

How much physical activity do I need?

Diet and exercise infographic icon
Read and Share this infographic and help spread the word about healthy diet and exercise.

exercise and physical activity are good for just about everyone including older adults. Aim for at least 150 minutes of moderate-intensity aerobic bodily process — working hard enough to raise your heart rate and break a fret — each week. You don ’ t have to accomplish this all at once, preferably, you can break up your activity over the course of seven days. If you can ’ triiodothyronine meet the goal good off, try to be as physically active as you can. Doing something is better than doing nothing at all .
For adults at every weight, aging is associated with brawn loss, which makes certain activities difficult. Being active can help older adults maintain muscleman multitude and make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, debar falls, and stay a mugwump as possible .
You don ’ t need to spend a bunch of money joining a gymnasium or hiring a personal flight simulator to get fit. Think about the kinds of physical activities that you enjoy, for exemplar, walk, running, bicycling, garden, swim, and dancing. flush everyday chores such as vacuuming can provide physical bodily process. While you ’ re getting started with practice, try on to stay motivated to move your torso regularly. then increase the distance of time you exercise or add another fun action. spill the beans with your repair before starting a new or more vigorous exercise program .
Read about this subject in spanish. Lea sobre este tema en español .

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For more information on maintaining a healthy weight

National Heart, Lung, and Blood Institute
301-592-8573
nhlbiinfo @ nhlbi.nih.gov
www.nhlbi.nih.gov
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
800-860-8747
866-569-1162 ( TTY )
healthinfo @ niddk.nih.gov
www.niddk.nih.gov
Centers for Disease Control and Prevention (CDC)
800-232-4636
888-232-6348 ( TTY )
cdcinfo @ cdc.gov
www.cdc.gov
Office of Disease Prevention and Health Promotion
Move Your Way

240-453-8280
odphpinfo @ hhs.gov
hypertext transfer protocol : //health.gov/moveyourway
Office of Disease Prevention and Health Promotion (ODPHP)
240-453-8280
odphpinfo @ hhs.gov
hypertext transfer protocol : //health.gov/

President’s Council on Sports, Fitness & Nutrition
240-276-9567
fitness @ hhs.gov
www.fitness.gov
USDA MyPlate
703-305-2060
www.myplate.gov
This content is provided by the NIH National Institute on Aging ( NIA ). NIA scientists and other experts review this subject to ensure it is accurate and up to go steady .

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