what is the best meal-planning strategy for underweight people who desire to gain weight?
Maintaining a salubrious weight is of import for overall health and well-being.
As you lot grow older, if you continue eating the aforementioned types and amounts of food but exercise non go more than active, yous will probably gain weight. That's because your metabolism (how your body gets energy from food) can slow with historic period, and your body limerick (amount of fat and muscle) may exist different from when yous were younger.
The energy your body gets from the nutrients in the food you eat is measured as calories. Equally a dominion of thumb, the more calories you eat, the more active you have to be to maintain your weight. Likewise, the reverse is also truthful—the more than active yous are, the more than calories yous demand. As you age, your body might need less food for energy, merely information technology still needs the same amount of nutrients.
How Can I Keep a Healthy Weight?
Many things can touch on your weight, including genetics, historic period, gender, lifestyle, family unit habits and culture, sleep, and even where yous live and work. Some of these factors can brand it difficult to lose weight or keep weight off.
But being active and choosing healthy foods has health benefits for everyone—no affair your age or weight. It's important to choose nutrient-dense foods and exist agile at least 150 minutes per calendar week. Equally a dominion of thumb:
- To continue your weight the same, you demand to burn the aforementioned number of calories as y'all eat and drink.
- To lose weight, burn more calories than y'all eat and drink.
- To gain weight, burn fewer calories than you eat and drink.
Tips for Maintaining a Healthy Weight
- Limit portion size to control calorie intake.
- Add together good for you snacks during the day if you want to gain weight.
- Be as physically active as yous tin can be.
- Talk to your doctor almost your weight if y'all think that you weigh too much or too little.
What Should I Eat to Maintain a Healthy Weight?
Cull foods that have a lot of nutrients but not a lot of calories. NIA has information to help y'all make healthy food choices and shop for food that's practiced for you.
How Much Physical Activeness Practice I Need?
Aim for at least 150 minutes of moderate-intensity aerobic action each week. You don't have to do that all at once—suspension it up over the whole calendar week, however you like. If y'all can't exercise this much activity right away, try to exist every bit physically active equally y'all tin. Doing something is meliorate than doing zip at all.
The benefits of exercise aren't just nearly weight. Regular practice can make information technology easier for yous to do daily activities, participate in outings, drive, go on up with grandchildren, avoid falls, and stay contained.
Tip: Physical Activity
Almost older people can be moderately active. Only, you might want to talk to your dr. if y'all aren't used to energetic activity and you want to commencement a vigorous exercise program or significantly increase your physical activity. You lot should too bank check with your doctor if you take health concerns like the following:
- Dizziness
- Shortness of jiff
- Chest pain or pressure
- An irregular heartbeat
- Blood clots
- Joint swelling
- A hernia
- Recent hip or dorsum surgery
Your physician might have some safe tips or advise certain types of exercise for you.
Y'all don't have to spend a lot of coin joining a gym or hiring a personal trainer. Call back about the kinds of physical activities that y'all enjoy—for example, walking, running, bicycling, gardening, housecleaning, swimming, or dancing. Effort to make time to do what you enjoy on nigh days of the calendar week. Then increase how long you do it, or add together some other fun activity.
Read about this topic in Castilian. Lea sobre este tema en español.
For More Information on Maintaining a Good for you Weight
U.S. Section of Agriculture
202-720-2791
world wide web.usda.gov
This content is provided by the NIH National Found on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and upwardly to date.
Content reviewed: April 29, 2019
Source: https://www.nia.nih.gov/health/maintaining-healthy-weight
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