Healthy Weight

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