As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.
The good news is that weight gain can be prevented. If you choose a lifestyle that includes good eating habits and daily physical activity, you can maintain a healthy body weight – or possibly even lose weight. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.
Choosing an Eating Plan to Prevent Weight Gain
So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. Select portions that will help you maintain – and not gain – weight.
In addition, drinking water and avoiding excessive snacks will go a long way towards maintaining your weight.
Get Moving!
In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you’ll increase the amount of calories your body burns. This makes it more likely you’ll maintain your weight.
Although physical activity is an integral part of weight management, it’s also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong.
Self-Monitoring
You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you’ll catch small weight gains more quickly.
Ask Yourself Questions Like:
- Has my activity level changed?
- Am I eating more than usual? You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices.
If you ask yourself these questions and find that you’ve decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. Set some reasonable goals to help you get more physical activity and make better food choices.
