Healthy Weight

Topic:

General Health

Managing your weight benefits your health at every age.

In contrast, obesity increases the risk of serious conditions like type 2 diabetes, high blood pressure, heart disease, and stroke.

Food and Nutrition

Balanced Diet Over Restriction:
- Instead of eliminating food groups like carbohydrates, focus on consuming a variety of nutritious foods to avoid missing essential nutrients.
MyPlate Plan:
- Helps calculate daily calorie needs based on your age, sex, height, weight, and activity level.
- It also provides guidelines on recommended amounts of fruits, vegetables, protein, dairy, and grains.
Calorie Awareness:
- You don’t need to count calories daily but being mindful of your intake helps manage weight effectively.

Physical Activity Recommendations

Children (3–5):
- Active throughout the day for growth and development.
Children and Teens (6–17):
- 60+ minutes daily of moderate-to-vigorous physical activity, including aerobic, muscle-strengthening, and bone-strengthening exercises.
Pregnant or Postpartum Women:
- 150 minutes/week of moderate-intensity aerobic activity (e.g., brisk walking). Spread across the week (e.g., 30 minutes/day, 5 days/week).
Adults:
- 150 minutes/week of moderate-intensity aerobic activity or 75 minutes/week of vigorous-intensity activity, or a mix.
- 2 days/week of muscle-strengthening activities.
Adults 65+:
- 150 minutes/week of moderate-intensity activity.
- 2 days/week of muscle-strengthening activities.
- Activities to improve balance, such as standing on one foot.

Note: Physical activity must be paired with mindful calorie intake for weight management.

Other Factors Influencing Weight

Sleep:
- Adequate sleep supports weight management.
Age-Related Changes:
- Aging shifts body composition, decreasing muscle mass and increasing fat, which slows metabolism.
- Reduced activity levels can further contribute to weight gain.
Medical Conditions:
- Diseases like Cushing’s disease and PCOS or medications like steroids and antidepressants may lead to weight gain.
Genetics:
- Rare single-gene disorders (e.g., Prader-Willi syndrome) or interactions between multiple genes and environmental factors can affect weight.
Environmental Barriers:
- Limited access to healthy foods, physical activity spaces, or exposure to chemicals can impact weight.

Pro Tip: If you struggle with weight management, consult your healthcare provider to address possible medical, genetic, or environmental barriers.

For more information, visit: Healthy Weight