WEIGHT MANAGEMENT
Weight management includes all the steps a person takes to maintain a healthy weight. This typically involves eating a well-balanced diet in which calorie intake matches energy output. Regular physical activity is another crucial component of weight management.
A person’s weight also depends on several other factors, including age, gender, behaviors and health status. Genetic factors also play a significant role, helping to determine a person’s height, size and shape of body frame. In addition, the eating and activity patterns established during childhood help to determine those patterns for life.
Diet and exersize are the chief controllable factors that influence a person’s weight. Generally, experts recommend a diet that is lower in saturated fats, trans fats and cholesterol. Such a diet should be rich in fruits and vegetables, whole grains, lean meats, low-fat dairy products and other healthy foods.
Experts recommend that women and inactive men consume approximately 2,000 calories a day while men and very active women consume 2,500 calories a day. Each pound of body fat is equal to 3,500 calories. To lose 1 to 2 pounds per week, a person might consume between 300 and 500 fewer calories a day.
Regular physical activity is a crucial component of effective weight management. People are urged to get at least 30 minutes or more of moderate physical activity on most days of the week. Ideally, this will include aerobic exercise (e.g., walking, jogging or swimming) as well as stretching and strength-training exercises (e.g., weight lifting or calisthenics). However, even activities such as gardening, vacuuming and brisk walking can make an important contribution to overall health.
Other tips for reducing or burning calories include avoiding consuming large amounts of empty calories, eating breakfast every day, broiling and baking foods instead of frying them, ordering carefully in restaurants,
and reducing alcohol intake
