How to maintain your weight: In order to stay at the same body weight,
people must balance the amount of calories in the foods and drinks
they
consume with the amount of calories the body uses. Physical activity
is an
important way to use food energy. Most people spend much of their working
day in activities that require little energy. In addition, many people
of
all ages now spend a lot of leisure time each day being inactive, for
example, watching television or working at a computer. To burn calories,
devote less time to sedentary activities like sitting. Spend more time
in
activities like walking to the store or around the block. Use stairs
rather than elevators. Less sedentary activity and more vigorous activity
may help you reduce body fat and disease risk. Try to do 30 minutes
or
more of moderate physical activity on most -- preferably all -- days
of
the week. Remember to accumulate 30 minutes or more of moderate physical
activity on most -- preferably all --days of the week. Examples
of
moderate physical activities for healthy U.S. adults: walking briskly
(3-4
miles per hour), conditioning or general calisthenics, home care, table
tennis, jogging, swimming, cycling, gardening, dancing etc.
The kinds and amounts of food people eat affect their ability to maintain
weight. High-fat foods contain more calories per serving than other
foods
and may increase the likelihood of weight gain. However, even when
people
eat less high-fat food, they still can gain weight from eating too
much of
foods high in starch, sugars, or protein. Eat a variety of foods,
emphasizing pasta, rice, bread, and other whole-grain foods as well
as
fruits and vegetables. These foods are filling, but lower in calories
than
foods rich in fats or oils.
The pattern of eating may also be important. Unless nutritious snacks
are part of the daily meal plan, snacking may lead to weight gain.
A
pattern of frequent binge-eating, with or without alternating periods
of
food restriction, may also contribute to weight problems.
Maintaining weight is equally important for older people who begin to
lose
weight as they age. Some of the weight that is lost is muscle. Maintaining
muscle through regular activity helps to keep older people feeling
well
and helps to reduce the risk of falls and fractures. Cheers.
Sreenivasarao Vepachedu, 03/21/98
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