Health Tips for Adults?



How much should I consume?

How much you should consume each day depends on your weight, sex, age, metabolism, and how active you are. In general, men need more calories than women. Younger adults need more calories than adults in midlife and older. At all ages, adults who get more physical activity need more calories than those who are less active.

Keeping your food and beverage portions in check may help you reach or stay at a healthy weight. To learn more about a healthy eating plan and the amounts of food and beverages that are right for you, visit 

What if I need to lose weight?

Talk with your health care provider about what a healthy weight is for you. If you are overweight or have obesity, your health care professional may recommend weight loss. Consider getting help through a structured weight loss program.

Experts recommend beginning with a weight loss of 5 to 10 percent of your starting weight over a period of 6 months.4 So if you weigh 200 pounds, that would mean losing 10 to 20 pounds. Modest weight loss has been shown to improve health, and it may bring you other benefits such as better mood and more energy.

Use a diary to track the foods and beverages you consume. Keep a food and beverage diary that lists everything you consume in a day. The diary helps you

·         see when you are eating a healthy diet and when you might be slipping into less healthy eating (and drinking) patterns

·         find out when your eating pattern is most healthy so you can try to do that more often

·         discover when and how your diet could use some changes to help you lose weight and improve your health

More adults are using different ways to track health habits, including what and how much they eat and drink, sleep, and weigh. Using apps on mobile phones, tablets, and other devices has become a popular way to track and improve health. These apps have many features. If you are interested, look for apps that best fit your health goals and lifestyle habits.

If you prefer keeping a written diary, check out the sample food and beverage diary below. It includes a section for writing down what the time was and what your feelings were when you consumed the food or beverage. Writing down your feelings may help you identify your eating triggers. For example, you may notice that you sometimes overeat when you are with a big group, simply because everyone around you is consuming large amounts of food and beverages. The next time you share a meal with a group, think about your triggers and try to limit how much you consume by eating more slowly.

Ideas to support your weight-loss efforts. In addition to keeping a diary, focusing on behaviors related to your eating and physical activity level can help jump-start your weight-loss efforts. It can also help you maintain weight loss for the long term. These ideas may help you lose weight.

Consuming food and beverages

·         Make a shopping list and stick to it. Don't shop when you are hungry.

·         Don't keep foods high in fat, added sugar, or salt in your home, workplace, or car. You can’t consume what’s not there! Keep healthier snacks ready so that you make the healthy choice the easy choice!

·         Ask for smaller servings. At a restaurant, consume only half your meal and take the rest home.

·         Eat your meals at a table. Turn off the TV and all other devices so you don't mindlessly eat or drink too much. Enjoy your food without distraction.

Behavior

·         Be realistic about weight-loss goals. Aim for a slow, modest weight loss.

·         Seek support. Include your family and friends.

·         Expect setbacks. Forgive yourself if you regain a few pounds. Adjust your plan to help you get back on track.

·         Add moderate- or vigorous-intensity physical activity to your weight-loss plan. This kind of activity increases your heart rate and makes you break a sweat. Examples are brisk walking, swimming, and dancing.

 

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