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How to Maintain a Healthy Weight

How to Maintain a Healthy Weight

We often hear about the importance of losing weight – and the struggles that come along with it. The truth, however, is that maintaining a healthy weight can be just as challenging. Once you reach an ideal weight, seniors should still evaluate food choices and commit to exercising regularly. It’s truly about embracing an overall healthy lifestyle.

This lifestyle is rewarded with significant health benefits including lowering your risk for certain conditions including diabetes, stroke, high blood pressure, high cholesterol and heart disease.

There are several ways to determine a healthy weight for your body. The easiest and least technical is looking in the mirror and assessing your body fat (especially where it is located).  A more technical measurement is Body Mass Index, or BMI, which compares your weight to your height. Many web sites have easy-to-use calculators to help you determine your BMI. The Centers for Disease Control and Prevention has a great one you can try here

Once you know your healthy weight, the following tips can help ensure you maintain it.

  • Eat an assortment of foods, including fruits, vegetables, grains, fish and poultry
  • Evaluate what and how often you eat
  • Exercise regularly
  • Eat sensible portions
  • Be dedicated about losing, gaining or maintaining weight based on your individual situation

More information about healthy weight management

Ruth Kandel, MD's picture

About the Blogger

Geriatrician, Hebrew SeniorLife, Assistant Professor of Medicine, Harvard Medical School until December 2016

Ruth Kandel obtained her bachelor's degree from State University of New York, Buffalo and her medical degree from Albert Einstein College of Medicine. She completed a residency in internal medicine at Boston City Hospital and a geriatrics fellowship at Bedford Veteran's Administration Hospital/Boston University Medical Center. She is an assistant professor at Harvard Medical School. Her academic interests include Alzheimer's disease, memory disorders, and infection control in long-term care...

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I am 75 years old, I figured out how to keep my weight down. It has to do with carbohydrates and fiber more than anything. There are fast digesting carbs, white flour, rice, things made with white flour etc. There are slow digesting carbs like dry beans whole unground barley, wheat and rye etc. There are three kinds of fiber, soluble, insoluble and resistant starch fiber. Eat more high fiber foods and no fast digesting foods unless they have all three kinds of fiber added to them to slow digestion and prevent the hunger caused by fast digesting carbs. This in not difficult to do, but requires knowledge. Knowledge of how to eat and keep weight down and diabetes under control is lacking in the medical community, and in the population as well.

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