How to Keep a Healthy Weight

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How can I maintain a healthy weight?

No matter what caused a person’s weight gain, there are 4 important factors that go into maintaining a healthy weight. This includes;

• Regular physical activity. Find a type of physical activity that you enjoy. This can include walking, dancing, playing a sport, riding a bike or doing a workout. Physical activity can be planned or spontaneous (unplanned). Regular physical activity is very important for your overall health and wellbeing. The amount of physical activity you need depends on your age. Most adults need at least 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity every week. This means physical activity that gets your heart rate up and makes you breathe a little harder. They also need muscle strengthening exercises on 2 or more days a week that work all major muscle groups (legs, arms, back and abdomen, or belly area).
• A diet full of fruits, vegetables, whole grains and lean protein. Learn healthy eating habits. Include colorful, fiber-filled and nutrient-rich foods in your diet, such as fruits and vegetables and whole grains. Cook healthy meals at home. Enjoy going out to eat as an occasional treat. Limit or avoid processed or prepackaged foods when possible.
• Ways to relieve stress. Learn ways to relieve stress. Your care team can help you learn different skills and ways to release and cope with stress in your daily life.
• Good sleep patterns. Make sure to get enough sleep every night. For most teens and young adults, this is 8-10 hours of sleep every night.

How can I lose weight?

Weight loss is different for everyone. An important step for successful weight loss is to find what caused you to gain weight. For example, diet and nutrition changes might work well for one person while improving sleep habits might work better for someone else. Your care team can help figure out what might have caused you to gain weight.

Depending on your needs and goals, different medical or surgical treatments can help you lose weight. If you have questions about medical or surgical treatments for weight loss, ask your care team.

Learn More

• Obesity in Children: Causes and Symptoms
• Obesity in Children: Diagnosis and Treatment