Weight management is the key to lifelong health

Weight management means maintaining a healthy weight and avoiding becoming overweight or underweight. For overweight individuals, management of weight will involve continuing a healthy eating plan and participating in physical activities. Underweight individuals will concentrate on monitoring an adequate intake of food to prevent losing weight.

A good way to determine if you are overweight or underweight is to calculate your Body Mass Index or BMI. Free BMI calculators are available online. It is also a good idea to consult your physician to determine your healthy weight. A physician or dietitian can help you develop a weight maintenance plan.

Maintaining your weight is a combination of calorie intake, a balanced diet and physical activity. Aerobic exercise is the preferred method of physical activity. Your diet should not exclude any food groups in order to get adequate nutrition. Fish and poultry are preferred sources of protein, and meat should be consumed only once a day as well as a maximum of four eggs per week. Fried foods should be avoided, and try replacing sweets with fresh fruit. Increase your intake of fiber with green vegetables, nuts and whole grains while decreasing your intake of salt. Additionally, alcohol should be avoided or only consumed in moderation.

The following formulas will give you the ideal calorie intake for your weight maintenance:

• If you are sedentary or obese, consume 10 calories for each pound of your goal weight
• If you have a low activity level or are over the age of 55, intake 13 calories for each pound of your ideal body weight
• For moderate activity levels, intake 15 calories per pound of your desired body weight
• If you participate in strenuous activities, consume 18 calories per pound of your goal weight

Many communities offer programs that will help you learn about weight control and aid in keeping those pounds off. You will find the most success if you target the behaviors that are unhealthy and change your bad eating habits gradually. To stay at a healthy weight permanently, you need to incorporate a complete healthy lifestyle.

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