As you get older, how to maintain a healthy weight? you are more likely to gain weight if you continue to eat the same foods but are not more active. This is because your metabolism (the way your body gets energy from food) can slow down with age, and your body composition (amount of fat and muscle) can be different when You were young
Calories are measured by the amount of energy your body receives from the nutrients in your diet. As a general rule, the more calories you eat, the more active you should be to maintain your weight. Similarly, the reverse is true: the more active you are, the more calories you will need. As you get older, your body may need less food for energy, but it still needs the same amount of nutrients.
How can I maintain a healthy weight?
Many things can affect your weight, including genetics, age, sex, lifestyle, family habits and culture, sleep, and even where you live and work. Some of these factors can make it difficult to lose or maintain weight.
But staying active and choosing healthy foods has benefits for everyone, regardless of age or weight. It is important to choose a nutritious diet and stay active for at least 150 minutes a week. As a general rule:
- to maintain the same weight, you need to burn as many calories as you eat and drink.
- To lose weight, burn more calories than food.
- To gain weight, burn fewer calories than food.
Tips for Maintaining a Healthy Weight
- Limit the size to control calorie intake.
- Add healthy snacks throughout the day if you want to gain weight.
- Be as physically active as possible.
- Your doctor Talks about your weight if you think you are overweight or underweight.
What should I eat to maintain a healthy weight?
Choose foods that are high in nutrients but not high in calories. The NIA has information that helps you make healthy food choices and buy foods that are good for you.
How much physical activity do I need?
Aim for at least 150 minutes of moderate-intensity aerobic activity each week. You don’t have to do it all at once, break it during the week, however you want. If you can’t move yet, try to be as physically active as possible. Better a poor horse than no horse at all.
The benefits of exercise are not just about weight. Regular exercise can make it easier for you to do daily activities, travel, drive, live with your grandchildren, stop falling and be independent.
Tip: Physical activity
Most older people can be moderately active. However, you may want to talk to your doctor if you are not accustomed to a dynamic activity and want to start a vigorous exercise program or significantly increase your physical activity. see your doctor You should: If you have the following health problems
- shortness of breath
- , chest pain,
- irregular heartbeat,
- blood clots,
- recent hip or back surgery,
your doctor may have some advice on safety or some types of exercise for you.
You do not have to spend a lot of money in the gym or hire a personal trainer. Think about the types of physical activities you enjoy, such as walking, running, biking, gardening, cleaning the house, swimming, or dancing. Try to find time to enjoy most days of the week. And then increase your time or add some other fun activity.