Maintaining a healthy weight -
Visit MyPlate Plan to determine how many calories a day you need based on your age, sex, height, weight, and physical activity level. To lose weight, exercise more or eat fewer calories than is recommended. To gain weight, increase the number of calories you eat while maintaining a moderate activity level.
Read more about making smart food choices and find recommendations of how much to eat, organized by activity level. Whether you are trying to lose or gain weight, eating healthy foods matters. Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins.
Exercise and physical activity are good for just about everyone including older adults. Aim for at least minutes of moderate-intensity aerobic activity — working hard enough to raise your heart rate and break a sweat — each week.
Doing something is better than doing nothing at all. For adults at every weight, aging is associated with muscle loss, which makes certain activities difficult. Being active can help older adults maintain muscle mass and make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay as independent as possible.
Think about the kinds of physical activities that you enjoy, for example, walking, running, bicycling, gardening, swimming, and dancing. Even everyday chores such as vacuuming can provide physical activity. Then increase the length of time you exercise or add another fun activity.
Talk with your doctor before starting a new or more vigorous exercise program. National Heart, Lung, and Blood Institute nhlbiinfo nhlbi. gov www. National Institute of Diabetes and Digestive and Kidney Diseases NIDDK TTY healthinfo niddk. Centers for Disease Control and Prevention CDC TTY cdcinfo cdc.
Office of Disease Prevention and Health Promotion Move Your Way odphpinfo hhs. Office of Disease Prevention and Health Promotion ODPHP odphpinfo hhs. USDA MyPlate www. USDA Food and Nutrition Service Supplemental Nutrition Assistance Program SNAP SNAP State Directory of Resources www.
This content is provided by the NIH National Institute on Aging NIA. NIA scientists and other experts review this content to ensure it is accurate and up to date. Content reviewed: April 07, An official website of the National Institutes of Health.
Home Health Topics A-Z Healthy eating, nutrition, and diet Maintaining a Healthy Weight Share: Print page Facebook share Linkedin share X social media share. Sugary drinks, such as soda, juice, sweet tea, and sports drinks, add extra calories with little or no nutritional value.
People who regularly drink sugary beverages are more likely to be overweight. Choose water or low-fat milk most of the time. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and can help keep weight off.
Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle.
Reduce screen time. People who spend a lot of time in front of screens are more likely to be overweight. Set reasonable limits on the amount of time you spend watching TV, playing video games, and using computers, phones, and tablets not related to school work.
Turn off all screens at least an hour before bedtime so you can get enough sleep. Watch portion sizes. Big portions pile on extra calories that can cause weight gain.
Choose smaller portions, especially when eating high-calorie snacks. When eating away from home, try sharing an entree or save half your meal to take home. Eat 5 servings of fruits and veggies a day. Fruits and veggies are about more than just vitamins and minerals.
Patient Education Oct 19 Maintalning Boosting metabolism through lifestyle changes the hamburger icon three weught in the top right corner weigjt the Mainfaining to watch Boosting metabolism through lifestyle changes videos in the playlist. This includes. Weight loss is different for everyone. An important step for successful weight loss is to find what caused you to gain weight. For example, diet and nutrition changes might work well for one person while improving sleep habits might work better for someone else. 
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