Tips for Maintaining Healthy Weight | Healthy Weight and Growth

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role="main" aria-label="Main Content Area"> <section class="cdc-page-title-bar cdc-page-offset noindex"> <time class="cdc-page-title-bar__item cdc-page-title-bar__item--date" datetime="2023-12-28 05:00:00"> December 28, 2023 </time> </section> <div class="cdc-page-title cdc-page-offset syndicate"> <h1>Tips for Maintaining Healthy Weight</h1> </div> <div id="content" class="cdc-page-content cdc-page-offset syndicate container"> <div class="cdc-dfe-body "> <div class="cdc-dfe-body__top "> <div class="dfe-section dfe-section--page-summary summary-list" data-section="cdc_healthy_habits_page_summary"> <div class="dfe-section__header"> <h2>Key points</h2> </div> <div class="dfe-section__content"> <ul class="nested-list"> <li class="level-1">Healthy lifestyles include being mindful of calories, ensuring adequate nutrition, and being physically active.<ul> </ul> </li> <li class="level-1">Other factors such as sleep, age, genes, and medications can influence weight.<ul> </ul> </li> </ul> </div> <div class="dfe-section__image" id="page-summary-image"> <figure class="dfe-image dfe-image__large"><div class="image-container calculated-ratio-16-9 aspect-ratio-16-9 stretch"><img src="/healthy-weight-growth/media/images/2024/06/family-walking-stairs-16x9-1.jpg" alt="A family walking up stairs"></div></figure> </div> <div id="nav-buttons"> </div> </div> </div> <div class="cdc-dfe-body__center "> <div class="dfe-section" data-section="cdc_healthy_habits_why_its_important"> <a class="onThisPageAnchor" id="cdc_healthy_habits_why_its_important-why-its-important" name="Why%20it's%20important" title="Why it's important"></a><h2>Why it's important</h2> <p>Managing your weight contributes to good health now and as you age. In contrast, obesity can lead to serious health problems including type 2 diabetes, high blood pressure, heart disease, and stroke.</p> </div> <div class="dfe-section" data-section="cdc_healthy_habits_facts"> <a class="onThisPageAnchor" id="cdc_healthy_habits_facts-food-and-nutrition" name="Food%20and%20nutrition" title="Food and nutrition"></a><h2>Food and nutrition</h2> <p>Counting calories all the time is not necessary, but it may help to know how many calories you need. </p> <p><a href="https://www.myplate.gov/myplate-plan" class="ce-selection tp-link-policy" data-domain-ext="gov">MyPlate Plan<span class="visually-hidden sr-only" aria-label=" external icon" role="img"></span><span class="cdc-icon-external cdc-link-icon" aria-hidden="true" alt="external icon"></span></a> calculates how many daily calories are needed to maintain your current weight. The calculation is based on your age, sex, height, weight, and physical activity level. Results show the recommended daily amounts of fruits, vegetables, protein, dairy, and grains for adequate nutrition at your calorie level.</p> <p>Consuming a variety of healthy food is better than eliminating one type of food such as carbohydrates. If you reduce the variety of foods you eat, you could exclude vital nutrients or not be able to stay on the eating plan over time.</p> <div class="dfe-block dfe-callout dfe-callout--calltoaction"><h3>This diary may help&lrm;</h3> <div class="dfe-callout__body"><div class="callout-desc">To learn how many calories you consume regularly, write down the foods you eat and the beverages you drink, plus the calories they have, each day. Check the <a href="/healthy-weight-growth/healthy-eating/nutrition-label.html">nutrition facts label</a> for serving sizes and number of calories, and consider portion size.</div> </div><div class="dfe-callout__button"><a href="/healthy-weight-growth/media/pdfs/food_diary_cdc.pdf" class="button hollow" target="_blank">Food and Beverage Diary<span aria-label=" pdf icon" role="img" class="sr-only"></span><span class="cdc-link-icon cdc-link-icon--pdf" aria-hidden="true"></span></a></div></div> </div> <div class="dfe-section" data-section="cdc_healthy_habits_making_it_a_habit"> <a class="onThisPageAnchor" id="cdc_healthy_habits_making_it_a_habit-physical-activity" name="Physical%20activity" title="Physical activity"></a><h2>Physical activity</h2> <p>How much physical activity you need for overall health depends mostly on your age.</p> <ul class="nested-list"> <li class="level-1"><a href="/physical-activity-basics/guidelines/children.html" class="">Children aged 3 to 5</a> should be physically active throughout the day for growth and development.<ul> </ul> </li> <li class="level-1"><a href="/physical-activity-basics/guidelines/children.html">Children and adolescents</a> aged 6 to 17 need 60 minutes or more of moderate-to-vigorous intensity physical activity each day. Children and adolescents need aerobic, muscle-strengthening, and bone-strengthening activities.<ul> </ul> </li> <li class="level-1"><a href="/physical-activity-basics/guidelines/healthy-pregnant-or-postpartum-women.html" class="">Healthy pregnant or postpartum women</a> need at least 150 minutes of moderate-intensity aerobic physical activity per week, such as brisk walking. This can be spread throughout the week, such as 30 minutes a day, 5 days a week.<ul> </ul> </li> <li class="level-1"><a href="/physical-activity-basics/guidelines/adults.html">Adults</a> need 150 minutes of moderate-intensity aerobic physical activity each week. This can be 30 minutes a day, 5 days a week. As an alternative, adults could get 75 minutes of vigorous-intensity or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity each week. Adults also need at least 2 days a week of muscle-strengthening activities.<ul> </ul> </li> <li class="level-1"><a href="/physical-activity-basics/guidelines/older-adults.html">Adults 65 and older</a> need:<ul> <li class="level-2">At least 150 minutes a week of moderate-intensity activity such as brisk walking.<ul> </ul> </li> <li class="level-2">At least 2 days a week of activities that strengthen muscles.<ul> </ul> </li> <li class="level-2">Activities to improve balance, such as standing on one foot.<ul> </ul> </li> </ul> </li> </ul> <p>People who are physically active can still gain weight if they take in more calories than they use. Healthy lifestyles include being physically active, being mindful of calories, and ensuring adequate nutrition.</p> <div class="dfe-block dfe-callout dfe-callout--calltoaction"><h3>Tip&lrm;</h3> <div class="dfe-callout__body"><div class="callout-desc">It may help to keep track of your physical activity. This diary can help.</div> </div><div class="dfe-callout__button"><a href="/healthy-weight-growth/media/pdfs/physical_activity_diary_cdc.pdf" class="button hollow" target="_blank">Physical Activity Diary<span aria-label=" pdf icon" role="img" class="sr-only"></span><span class="cdc-link-icon cdc-link-icon--pdf" aria-hidden="true"></span></a></div></div> </div> <div class="dfe-section" data-section="cdc_healthy_habits_tips"> <a class="onThisPageAnchor" id="cdc_healthy_habits_tips-other-factors" name="Other%20factors" title="Other factors"></a><h2>Other factors</h2> <p>Getting enough <strong><a href="https://www.cdc.gov/sleep/index.html" class="ce-selection">sleep</a> </strong>can help you manage your body weight. Other factors that contribute to overweight and obesity include age, medications, medical conditions, genes, and environmental factors.</p> <p>As people<strong> age,</strong> 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.</p> <p><strong>Diseases</strong> such as Cushing's disease and polycystic ovary syndrome may lead to weight gain or obesity. <strong>Drugs </strong>such as steroids and some antidepressants may also cause weight gain.</p> <p><strong>Genes </strong>can directly cause obesity in specific, single-gene disorders, such as Bardet-Biedl syndrome and Prader-Willi syndrome. However, multiple genes often interact with environmental factors to affect health.</p> <p><strong>Environmental factors</strong> can make it harder to eat healthy or be physically active. Examples include limited access to healthier foods or places to be physically active, such as sidewalks. The presence of certain chemicals in the environment may also affect weight.</p> <p>Your health care provider is the best person to ask whether illnesses or medications are contributing to weight gain or making weight loss hard.</p> </div> <div class="dfe-section" data-section="cdc_healthy_habits_resources"> <a class="onThisPageAnchor" id="cdc_healthy_habits_resources-resources" name="Resources" title="Resources"></a><h2>Resources</h2> <p><a href="/nutrition/features/index.html" class="">Nutrition in Daily Life</a><br>Good nutrition is essential for staying healthy throughout the stages of life.</p> <p><a href="/healthy-weight-growth/healthy-eating/index.html">Tips for Healthy Eating for a Healthy Weight</a><br>People with healthy eating patterns lives longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity.</p> <p><a href="/healthy-weight-growth/water-healthy-drinks/index.html">Water and Healthier Drinks</a><br>Water has no calories, so replacing sugary drinks with plain water can help reduce caloric intake.</p> <p><a href="/physical-activity/features/index.html" class="ce-selection">Physical Activity in Daily</a><br>One way to help your physical and mental health is to stay physically active. </p> <p><a href="/healthy-weight-growth/physical-activity/index.html">Physical Activity and Your Health</a><br>Physical activity can increase the number of calories your body uses for energy. Burning calories through physical activity, combined with reducing the number of calories you eat, can help with weight loss.</p> <p><a href="/physical-activity-basics/benefits/index.html">Physical Activity Benefits</a><br>Physical activity can make you feel better, function better, and sleep better. Learn about the benefits and how to measure progress.</p> <p><a href="/sleep/about/index.html#cdc_behavioral_basics_quick-how-much-sleep-do-i-need">About Sleep</a><br>Getting enough sleep can help you improve your heart health and metabolism while also reducing your risk of chronic conditions among other things.</p> <p><a href="/healthy-weight-growth/losing-weight/index.html">Losing Weight</a><br>Even a modest weight loss, such as 5% to 10% of your total body weight, can produce health benefits.</p> <div class="dfe-block dfe-callout dfe-callout--standard"><div class="dfe-callout__icon" aria-hidden="true" role="img"></div> <h3><a href="https://www.cdc.gov/nutrition/resources-publications/food-and-food-system-resources-during-covid-19-pandemic.html">Food Assistance and Food Systems Resources</a>&lrm;</h3> <div class="dfe-callout__body"><div class="callout-desc">Resources for food assistance in everyday situations, as well as before, during, and after emergencies and disasters. These resources are for individuals and organizations.</div> </div></div> </div> </div> <div class="cdc-dfe-body__right page-right-rail"> <aside class="page-right-rail__static noindex" role="complementary"> <div class="on-this-page " data-sid=""> <h2 class="on-this-page__heading"> On This Page </h2> <div class="card-body"> <ul> <li><a href="#cdc_healthy_habits_why_its_important-why-its-important">Why it's important</a></li> <li><a href="#cdc_healthy_habits_facts-food-and-nutrition">Food and nutrition</a></li> <li><a href="#cdc_healthy_habits_making_it_a_habit-physical-activity">Physical activity</a></li> <li><a href="#cdc_healthy_habits_tips-other-factors">Other factors</a></li> <li><a href="#cdc_healthy_habits_resources-resources">Resources</a></li> </ul> </div> </div> </aside> <aside class="page-right-rail__dynamic noindex" role="complementary"> <div data-related-nav></div> </aside> </div> </div> <div data-journey-next></div> <section class="container page-mobile-bar"> <time class="page-mobile-bar__item page-mobile-bar__item--date" datetime="2023-12-28 00:00:00"> December 28, 2023 </time> </section> <div class="page-content-sources noindex"> <div class="page-content-sources__header"> <a data-action="summary" class="collapsed" href="#content-sources" role="button" data-bs-toggle="collapse" aria-expanded="false" aria-controls="content-sources" data-cs-toggle="">Sources</a> <a data-action="print" href="#print" class="d-none d-md-block" aria-label="print this page" onclick="window.print()">Print</a> <a data-action="share" href="#share" data-bs-toggle="dropdown" aria-label="share this page" aria-expanded="false">Share</a> <div class="dropdown-menu page-share-bar" data-popper-placement="bottom-start"> <a href="#" class="page-share-facebook"><span class="cdc-icon-facebook"></span></a> <a href="#" class="page-share-linkedin"><span class="cdc-icon-linkedin"></span></a> <a href="#" class="page-share-twitter"><span class="cdc-icon-twitter"></span></a> <a href="#" class="page-share-syndication"><span class="cdc-icon-rss"></span></a> </div> </div> <div class="page-share-container"> <div class="page-share-popup" id="page-share-popup" role="dialog"> <a target="_blank" title="Share to Facebook" rel="noreferrer noopener" class="page-share-facebook metrics-share-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.cdc.gov"> <span class="sr-only">Facebook</span> <span class="cdc-icon-facebook-inverse"></span> </a> <a target="_blank" title="Share to LinkedIn" rel="noreferrer noopener" class="page-share-linkedin metrics-share-linkedin" href="https://www.linkedin.com/shareArticle?url=https%3A%2F%2Fwww.cdc.gov&title=Living%20with%20High%20Blood%20Pressure"> <span class="sr-only">LinkedIn</span> <span class="cdc-icon-linkedin-inverse"></span> </a> <a target="_blank" title="Share to Twitter" rel="noreferrer noopener" class="page-share-twitter metrics-share-twitter" href="https://twitter.com/share?url=https%3A%2F%2Fwww.cdc.gov&text=Living%20with%20High%20Blood%20Pressure"> <span class="sr-only">Twitter</span> <span class="cdc-icon-twitter-inverse"></span> </a> <a target="_blank" title="Embed this Page" rel="noreferrer noopener" class="page-share-syndication metrics-share-syndicate" href="https://tools.cdc.gov/medialibrary/index.aspx#/sharecontent/https://https://www.cdc.gov/healthy-weight-growth/about/tips-for-balancing-food-activity.html"> <span class="sr-only">Syndicate</span> <span class="fi cdc-icon-syndication-round"></span> </a> </div> </div> <div id="content-sources" class="page-content-sources__body accordion-collapse collapse"> <div class="callout callout-content-source" role="status"> <div class="callout-heading">Content Source:</div> <a class="cdc-block-link" href="/nccdphp/index.html">National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP)</a> </div> </div> </div> <section class="container related-pages related-pages__mobile"> <div data-related-nav-mobile></div> </section> </div> </main> <section class="site-footer container noindex"> <div class="row cdc-footer__inner"> <div class="col-lg-3 site-footer__heading"> <h2> <a href=""> <span class="cdc-footer__super-title" aria-label="Healthy Weight and Growth"> <a href="/healthy-weight-growth/about/index.html"> Healthy Weight and Growth </a> <i class="cdc-icon cdc-fa-light cdc-fa-angle-right"></i> </span> </a> </h2> <p>Eating well and being physically active contribute to healthy growth in childhood and good health throughout life. 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