According to the National Heart, Lung and Blood Institute, maintaining a healthy weight is important because it helps you lower your risk for developing health-related problems, helps you feel good about yourself, and gives you more energy to enjoy life. Whether you are trying to lose, gain or maintain your weight, you must control the amount of calories you consume over time to be successful. Being physically active is equally important for weight management.
Weight Management
Step 1
Burn more calories than you consume to lose weight. Reducing your normal daily intake by 500 calories per day for a week should result in a 1 lb. weight loss. Eating and drinking 250 fewer calories each day in combination with burning an additional 250 calories through daily physical activity is an effective weight loss strategy.
Step 2
Consume more calories than you burn to gain weight. Eating and drinking an additional 500 calories per day for a week should result in a 1 lb. increase in weight. Also, the Mayo Clinic recommends considering strength training to aid with your weight gain since it can help you gain weight by building up your muscles and may also stimulate your appetite.
Step 3
Keep the amount of calories you consume equal to the amount of calories you burn each day to maintain your weight. According to the National Heart, Lung and Blood Institute, your calories in and calories out don't have to balance exactly every day, but the balance over time helps you maintain a healthy weight.
Step 4
Exercising regularly is beneficial whether you are trying to lose, gain or maintain weight. Performing both cardio and strength training is recommended by the American College of Sports Medicine and the American Heart Association as part of a healthy lifestyle. They recommend moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, three days a week. They also recommend performing 8 to 10 strength-training exercises, for 8 to 12 repetitions of each exercise twice a week. These are minimum recommendations.
Tips and Warnings
- Use a food and exercise log to help keep track of your calorie intake. Remember to log every food and beverage you consume as well as any exercise. If you need to lose or gain weight, then take gradual steps to accomplish your goals. Weigh yourself regularly to monitor your progress.
- Consult your health care provider to establish what a healthy weight is for you before taking action to lose or gain weight. Also, consult your health care provider before modifying your diet or beginning an exercise program.
Things You'll Need
- Food and exercise journal
References
- National Heart, Lung and Blood Institute: Why Is a Healthy Weight Important?
- MayoClinic.com: Counting Calories: Get Back to Weight-loss Basics
- MedlinePlus: Weight Control
- MayoClinic.com: Underweight? See How to Add Pounds Healthfully
- Cleveland Clinic: Maintaining a Healthy Weight
- American College of Sports Medicine: Physical Activity Guidelines
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