Maintaining a proper weight is most important for overall health and well being. In growing old day by day, if you continue to eat the same kind of food and in the same quantity but do not become active, you are sure to gain weight. The reason behind it being your metabolism, as this process is the way your body gets energy from the food you eat. But metabolism can slow with age, and the body composition differs as you grow older from the days when you were younger.
The energy of your body depends on the nutrients that your body absorbs from the food you eat and is measured in calories. The rule of thumb says that your consumption of calories should be in proportion to the number of calories your body burns in terms of physical labor to maintain your body weight. Even the reverse of this law is true that the more calories you burn in your active life, the more you need to maintain balance and weight.
How To Keep A Healthy Weight?
There are a number of factors that can affect your weight, and they can be including your genetics, age, gender, lifestyle, family habits, and culture, sleep, and even your living and working environment. Some of these factors can play a very vital part in weight loss or keep the weight off your body and gain that extra pound.
But keeping an active lifestyle and having a good eating habit can give you health benefits and a healthy body no matter your age or your weight. It is very important to include vital nutrients in your food. The other point to take care of is to be physically active for at least 150 minutes per week, either in the gym or in the park. Follow the following golden rules and stay fit and healthy:
- As you drink and eat, you should also take care to burn your calories in the same proportion to maintain a stable weight regime.
- If you want to lose weight, then you have to burn more calories than you consume every day as you drink and eat.
- And in reverse, if you want to gain more weight, then burn a lesser number of calories than you consume every day as you eat and drink.
Tips For Maintaining A Proper Weight
The following tips can be followed to maintain a proper weight without losing or gaining.
- Limit your portion size to control your calorie intake and control overeating or under eating. Eat nutritious food. Avoid junk food.
- Eat more healthy snacks during the day in case you want to gain weight.
- Try to lead a physically active lifestyle. Do workouts or jogging in the park.
- Consult your doctor in case you feel that you are gaining weight despite the strict diet regime that you follow. The same can be done if you are feeling the opposite.
What Should I Eat To Maintain A Proper Weight?
In case you want to maintain a proper weight, then you should choose foods that are rich in nutrients but low on calories. You can go as per NIA’s guidelines to make healthy food choices and go for food that is only good for you. Avoid fast food or junk food. Cut down on sugar intake and avoid dissolved or added sugar beverages to maintain a healthy weight regime.
How Much Physical Activity Do I Need?
Make sure that you indulge in at least 150 minutes of moderate or high-intensity aerobic exercise every week. You don’t have to do it all in one go. Break up your exercise regime over the week, the way it is convenient for you. If you can not follow this routine, try your best to follow an active lifestyle. Be as physically active as you can. Doing something is better than doing nothing at all. Follow this golden rule and move ahead in your life.
Doing exercise is not only just about your weight. Exercise helps you a lot with carrying on in your daily life like participating in outings, driving, walking, daily routine, keeping up with children, avoiding falls, and staying active and independent.
We have come across many older people who are moderately active in their life. But you might want to talk or consult with your doctor in case you don’t find yourself involved to the same level or get a complex by the failure to match the deck. You need to follow a strict physical program and try to catch up with a moderate exercise regime and try to be physically active as possible. At once consult your doctor if you have the following concerns in your life:
- Shortness of breath
- Chest pain or pressure
- An irregular heartbeat
- Blood clots
- Joint swelling
- A hernia
- Recent hip or back surgery
Your doctor might recommend some type of exercise for you that might help you.
Try to opt for an activity that you enjoy the most and pursue it. You may start with a lower intensity and slowly increase it to a higher one or add another activity for fun.
Since childhood, we have been accustomed to two adages, ‘’Health is Wealth’’ and ‘’Sound mind in a sound body’’. Of course, these are the two truths that we have to keep in mind throughout our life.
Given under is a chart to guide you through the permissible weight in accordance with your height and weight:
|4’6’’||137||28.5 – 34.9|
|5’0’’||152||41 – 53|
|5’5’’||165||55.3 – 68|
|5’7’’||170||60.3 – 73.9|
|5’8’’||173||63 – 70.6|
|5’9’’||175||65.3 – 79.8|
|5’10’’||178||67.6 – 83|
|5’11’’||180||70.3 – 85.7|
|6’0’’||183||72.6 – 88.9|
You have been accustomed to two adages since childhood, “Health is wealth” and “Sound mind in a sound body” These are two cardinal truths that define amply what health is all about. Your health is not fully reflected by merely being free from sickness or infirmity. The functional efficiency specified by the overall state of your body, mind, and spirit should be predicted by your health.
A requirement for happiness is sound health. While it is important for adults to determine their quality of life, it is essential for children to develop well both physically and mentally. In the height and weight table, an indicative indicator of good health in adults is manifested, while in children it attains greater significance as it is the benchmark for the overall growth of the infant.
Well, To decide what your proper weight should be, depending solely on the height and weight chart can seem too simplistic. In your body composition, you have not factored in your age, bone, muscle, and fat content. Along with other inputs that combine BMI, waist-to-hip ratio, waist-to-height ratio, and body fat percentage, a practical Indian height weight chart by age is bound to project a true measure of the ideal weight. A medical professional’s clinical relationship to it to assess where you stand in the weight system can yield higher dividends.