When it comes to achieving a healthy weight, whether that means gaining or losing pounds, there are certain strategies that will result in better long-term health. While it is common to hear that eating more or less of certain foods will change your weight, weight management is more complex and individualized.
Indentify Healthy Weight
Body Mass Index (BMI) was established to diagnose malnutrition and identify risks for diseases. Use a BMI calculator, available from the Centers for Disease Control, to determine whether you fall within a healthy weight range (see Resources). BMI measures a height-to-weight ratio that does not account for age, gender or activity level, so consult your physician or registered dietitian for help in setting individualized goals for weight loss or gain.
Lifestyle Changes
Adopting lifestyle changes rather than simply going on a diet will help with weight maintenance. For those aiming to lose weight, life-long habits include modifying food intake, eating breakfast every day and getting at least one hour of exercise per day; aim to increase physical activity to burn more calories than you consume. Those who wish to gain weight should adopt diet changes that increase caloric intake and exercise regularly to increase muscle mass, which adds weight to your frame.
Timeframe
Give yourself time to achieve your weight loss or weight gain goals. The National Heart, Lung and Blood Institute recommends losing between 1 and 2 lbs. per week. This rate of weight loss incorporates diet modifications and exercise and is less likely to pose a threat for malnutrition. Increasing dietary intake by 500 calories per day will help to add 1 lb. per week.
Tips
Make low-calorie, fiber-packed foods such as fruits, vegetables, whole-grains and lean protein the foundation of a weight-loss diet. Those who wish to gain weight should eat regularly to stimulate appetite and choose full-fat foods in place of reduced-fat foods, but ensure that fat calories do not exceed the recommended 25 to 35 percent of daily calories, as excess fat can lead to heart disease. Add extra calories to your day with juices and snacks such as nuts, which are high in calories and heart-healthy fats.
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