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EN Maintain a healthy body weight
Overview
Maintaining a healthy weight is important for overall health and well-being. As grow older, if you continue eating the same types and amounts of food but do not become more active, you will probably gain weight. That’s because your metabolism can slow with age, and your body composition may be different from when you were younger. The energy your body gets from the nutrients in the food you eat is measured as calories. The more calories you eat, the more active you have to be to maintain your weight.The best measure for assessing how your body weight is affecting your health, or may affect it in the future, is BMI or Body Mass Index However, there are other factors to be considered in an overall assessment of your weight such as genetic tendencies, metabolism, high blood pressure and heart disease. One definition of a healthy weight is one that can be comfortably maintained with “normal” healthy eating and regular physical activity.
Many things can affect your weight, including genetics, age, gender, lifestyle, family habits and culture, sleep, and even where you live and work. Some of these factors can make it hard to lose weight control. But being active and choosing healthy foods has health benefits for everyone—no matter your age or weight. It’s important to choose nutrient-dense foods and be active at least 150 minutes per week. As a rule of thumb:
1) To keep your weight the same, you need to burn the same number of calories as you eat and drink.
2) To lose weight, burn more calories than you eat and drink. to gain weight, burn fewer calories than you eat and drink.
Maintaining a healthy body weight
Maintaining a healthy body weight is important to overall health. Measurements such as Body Mass Index (BMI) and waist size can help you determine if you are a healthy weight. There is strong evidence that being overweight increases the risk of certain cancers as well as other diseases such as heart disease and type 2 diabetes. The goal for cancer survivors is to get to and stay at a healthy weight. For maintaining a healthy weight include:
1) Choosing foods lower in calorie density
2) Drinking water instead of sugary drinks
3) Keeping an eye on portion sizes
4) Being physically exercise
5) Limiting sedentary activities
If you are underweight and hope to maintain a healthy body weight, some of these strategies include:1) Have smaller meals or health snacks more frequently during the day.
2) Schedule your meals and snacks throughout the day, don’t wait until you feel hungry.
3) Choose foods that pack a lot of calories into small amounts such as nuts, dried fruit, liquid oils, and avocados.
4) Include liquid nutritional supplements in your diet.
Achieving and maintaining a healthy weight includes healthy eating, physical activity, optimal sleep, and stress reduction. Several other factors may also affect weight gain.Healthy eating features a variety of healthy foods. Fad diets may promise fast results, but such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.