Exercise & Fitness Tips

Maintaining a Healthy Weight

The most important thing to remember when learning to manage your weight is that there is no magical way to attain the ideal body. Regular activity, healthy eating and a positive attitude are the best recipe for success.

Although the shape of your body and your personal healthy weight are largely determined by genetics, a sensible weight management program can still help you progress in your body’s own unique way. Keep in mind that a reasonable weight loss expectation is 1–2 pounds per week.

Exercise doesn’t need to be strenuous in order for you to see results, but it does need to be consistent. The most important step in improving your level of fitness is finding activities you enjoy. Gardening, roller blading, dancing and playing with your children or grandchildren can all be beneficial to your overall health. Aim for at least 30 minutes of activity on most days of the week.

When creating your fitness plan, don’t forget that the foods you eat are just as important as your level of activity. The U.S. Food Guide Pyramid is an excellent starting point for planning healthy meals and snacks. You should also be conscious of the number of calories you eat versus the number of calories you burn each day. Watching your calorie intake is a consistent and proven method for successfully managing your weight. To determine the daily number of calories you need to maintain your weight, use the following chart.

Daily Calorie Guide

1. Determine your body weight in pounds.
2. Multiply your weight according to your lifestyle.

Example: A 150-pound female with a lifestyle of moderate exercise would need to eat 2100 calories each day to maintain her current body weight. 150 x 14 = 2100

Remember, even small efforts like taking stairs instead of the elevator and choosing a parking spot farther from the door can help you stay fit. Be sure to set reasonable goals, reward yourself when you achieve them and most importantly, maintain a positive attitude!