Preventing Weight Gain
If you're currently at a healthy weight, you're already one step ahead of
the game. To stay at a healthy weight, it's worth doing a little planning
now.
Or maybe you are overweight but aren't ready to lose weight yet. If this is
the case, preventing further weight gain is a worthy goal.
As people age, their body composition gradually shifts — the proportion of
muscle decreases and the proportion of fat increases. This shift slows their
metabolism, making it easier to gain weight. In addition, some people become
less physically active as they get older, increasing the risk of weight
gain.
The good news is that weight gain can be prevented by choosing a lifestyle
that includes good eating habits and daily physical activity. By avoiding
weight gain, you avoid higher risks of many chronic diseases, such as heart
disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and
some forms of cancer.
Choosing an Eating Plan to Prevent Weight Gain
So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. To learn more, visit Healthy Eating for a Healthy Weight.
If your goal is to prevent weight gain, then you'll want to choose foods that supply you with the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level. For more, see Caloric Balance.
Get Moving!
In addition to a healthy eating plan, an active lifestyle will help you
maintain your weight. By choosing to add more physical activity to your day,
you'll increase the amount of calories your body burns. This makes it more
likely you'll maintain your weight.
Although physical activity is an integral part of weight management, it's
also a vital part of health in general. Regular physical activity can reduce
your risk for many chronic diseases and it can help keep your body healthy
and strong. To learn more about how physical activity can help you maintain
a healthy weight, visit
Physical Activity for Healthy
Weight.
Self-monitoring
You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you'll catch small weight gains more quickly.
Ask yourself—
- Has my activity level changed?
- Am I eating more than usual? You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices.
If you ask yourself these questions and find that you've decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. Set some reasonable goals to help you get more physical activity and make better food choices.
Want to learn more?
Keeping the Weight Off
Losing weight is the first step. Once you've lost weight, you'll want to
learn how to keep it off.
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* Links to non-Federal organizations found at this site are provided solely as a service to our users. These links do not constitute an endorsement of these organizations or their programs by CDC or the Federal Government, and none should be inferred. CDC is not responsible for the content of the individual organization Web pages found at these links.
Page last updated: June 20, 2008
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion