Maintaining a Healthy Weight

Many factors can affect your weight, including your genes, age, sex, lifestyle, family habits, culture, sleep, and even where you live and work.

许多因素都会影响你的体重，包括你的基因、年龄、性别、生活方式、家庭习惯、文化、睡眠，甚至你生活和工作的地方。

Some of these factors can make it hard to maintain or achieve a healthy weight.

其中一些因素可能会导致难以维持或达到健康的体重。

Regardless, following a nutritious eating pattern and exercising regularly can help keep your body as healthy as possible as you age.

无论如何，遵循营养饮食模式和定期锻炼可以帮助您的身体随着年龄的增长而尽可能保持健康。

Read on to learn why weight may change as you get older, why it’s important to aim for a healthy weight, and what you can do to help meet your goals.

请继续阅读，了解为什么体重会随着年龄的增长而变化、为什么以健康体重为目标很重要，以及您可以采取哪些措施来帮助实现您的目标。

As we age, metabolism — how the body gets energy from food — can change.

随着年龄的增长，新陈代谢——身体从食物中获取能量的方式——可能会发生变化。

This means that some older adults must become more active or eat fewer calories to maintain or achieve their ideal weight.

这意味着一些老年人必须变得更加活跃或摄入更少的卡路里才能维持或达到理想体重。

Other older adults may lose weight unintentionally.

其他老年人可能会无意中体重减轻。

This can happen if you have less of an appetite, difficulty leaving the house to buy food, pain when chewing or swallowing, or forget to eat.

如果您食欲不振、出门买食物有困难、咀嚼或吞咽时疼痛或忘记吃饭，就会发生这种情况。

Sudden, unintended weight loss can be a sign of a serious medical problem such as cancer, gastrointestinal disorders, and even some neurological diseases.

突然、意外的体重减轻可能是严重健康问题的征兆，例如癌症、胃肠道疾病，甚至一些神经系统疾病。

If you or a loved one is losing weight rapidly without meaning to do so, consult a health care professional to find out if there is a medical cause.

如果您或您所爱的人无意中体重迅速减轻，请咨询医疗保健专业人士，查明是否有医疗原因。

Keeping your weight in the normal range is an important part of healthy aging.

将体重保持在正常范围是健康老龄化的重要组成部分。

As in other stages of life, elevated body mass index (BMI) in older adults can increase the likelihood of developing health problems.

与生命的其他阶段一样，老年人的体重指数 (BMI) 升高会增加出现健康问题的可能性。

These include heart disease, high blood pressure, stroke, and diabetes.

这些疾病包括心脏病、高血压、中风和糖尿病。

Losing weight or maintaining a healthy weight can help decrease these risks.

减肥或保持健康体重有助于降低这些风险。

Being underweight also increases your chance of developing health problems.

体重过轻还会增加出现健康问题的机会。

If you have a low BMI, you may be more likely to develop medical problems such as osteoporosis and anemia, and it may be harder to recover from an illness or infection.

如果您的体重指数较低，您可能更容易出现骨质疏松症和贫血等健康问题，并且可能更难从疾病或感染中恢复。

Healthy weight ranges for older adults are different than for other age groups.

老年人的健康体重范围与其他年龄段的人不同。

The number on the scale — and even online BMI calculators — only tells part of the story.

体重秤上的数字——甚至在线体重指数计算器——只能说明部分情况。

For example, older adults with a normal weight may have more fat and less muscle compared to others who are slightly overweight.

例如，与稍微超重的其他人相比，体重正常的老年人可能有更多的脂肪和更少的肌肉。

Always talk to your doctor before trying to lose or gain weight.

在尝试减肥或增加体重之前，请务必先咨询您的医生。

Being active and choosing healthy foods can help you maintain or achieve a healthy weight, feel more energetic, and decrease your chances of having other health problems.

保持活跃并选择健康食品可以帮助您保持或达到健康的体重，感觉更有活力，并减少出现其他健康问题的机会。

It’s important to choose foods rich in nutrients and aim for at least 150 minutes of physical activity per week.

选择富含营养的食物并每周至少进行 150 分钟的体力活动非常重要。

The energy your body gets from the foods and drinks you consume is measured in calories .

您的身体从您消耗的食物和饮料中获取的能量以卡路里为单位。

Your body needs a certain number of calories each day, depending on your activity level and other factors, to maintain your current weight.

您的身体每天需要一定数量的卡路里来维持当前的体重，具体取决于您的活动水平和其他因素。

Visit MyPlate Plan to determine how many calories a day you need based on your age, sex, height, weight, and physical activity level.

访问 MyPlate Plan，根据您的年龄、性别、身高、体重和体力活动水平确定您每天需要多少卡路里。

To lose weight, exercise more or eat fewer calories than is recommended.

要减肥，请多运动或少摄入热量。

To gain weight, increase the number of calories you eat while maintaining a moderate activity level.

要增加体重，请增加摄入的热量，同时保持适度的活动水平。

Read more about making smart food choices and find recommendations of how much to eat, organized by activity level.

阅读更多关于做出明智的食物选择的信息，并找到按活动水平组织的吃多少的建议。

Whether you are trying to lose or gain weight, eating healthy foods matters.

无论您想减肥还是增重，吃健康食品都很重要。

Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins.

尝试遵循富含蔬菜、水果、全谷物、低脂乳制品和瘦肉蛋白的健康饮食模式。

If you’re concerned about your weight and want to change it, there are things you can do.

如果您担心自己的体重并想改变它，您可以采取一些措施。

Talk with a health care professional about how to make changes in a healthy way that’s right for you.

与医疗保健专业人士讨论如何以适合您的健康方式做出改变。

Exercise and physical activity are good for just about everyone including older adults.

锻炼和身体活动几乎对每个人都有好处，包括老年人。

Aim for at least 150 minutes of moderate-intensity aerobic activity — working hard enough to raise your heart rate and break a sweat — each week.

每周至少进行 150 分钟中等强度的有氧运动，即努力提高心率并出汗。

You don’t have to accomplish this all at once, rather, you can break up your activity over the course of seven days.

您不必一次完成所有这些，而是​​可以在 7 天内分解您的活动。

If you can’t meet the goal right away, try to be as physically active as you can.

如果您无法立即实现目标，请尝试尽可能多地进行身体活动。

Doing something is better than doing nothing at all.

做某事总比什么都不做要好。

For adults at every weight, aging is associated with muscle loss, which makes certain activities difficult.

对于任何体重的成年人来说，衰老都与肌肉损失有关，这使得某些活动变得困难。

Being active can help older adults maintain muscle mass and make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay as independent as possible.

保持活跃可以帮助老年人保持肌肉质量，并使其更容易进行日常活动、参加郊游、开车、跟上孙辈、避免跌倒并尽可能保持独立。

You don’t need to spend a lot of money joining a gym or hiring a personal trainer to get fit.

您不需要花很多钱去健身房或聘请私人教练来健身。

Think about the kinds of physical activities that you enjoy, for example, walking, running, bicycling, gardening, swimming, and dancing.

想想您喜欢的体育活动类型，例如步行、跑步、骑自行车、园艺、游泳和跳舞。

Even everyday chores such as vacuuming can provide physical activity.

即使是吸尘等日常琐事也可以提供体力活动。

While you’re getting started with exercise, try to stay motivated to move your body regularly.

当您开始锻炼时，请尝试保持定期活动身体的动力。

Then increase the length of time you exercise or add another fun activity.

然后增加锻炼的时间或添加其他有趣的活动。

Talk with your doctor before starting a new or more vigorous exercise program.

在开始新的或更剧烈的锻炼计划之前，请先咨询您的医生。

National Heart, Lung, and Blood Institute 301-592-8573 nhlbiinfo@nhlbi.nih.gov www.nhlbi.nih.gov

国家心肺血液研究所 301-592-8573 nhlbiinfo@nhlbi.nih.gov www.nhlbi.nih.gov

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) 800-860-8747 healthinfo@niddk.nih.gov www.niddk.nih.gov

国家糖尿病、消化和肾脏疾病研究所 (NIDDK) 800-860-8747 healthinfo@niddk.nih.gov www.niddk.nih.gov

Centers for Disease Control and Prevention 800-232-4636 cdcinfo@cdc.gov www.cdc.gov

疾病控制与预防中心 800-232-4636 cdcinfo@cdc.gov www.cdc.gov

Office of Disease Prevention and Health Promotion Move Your Way 240-453-8280 odphpinfo@hhs.gov https://health.gov/moveyourway

疾病预防和健康促进办公室 Move Your Way 240-453-8280 odphpinfo@hhs.gov https://health.gov/moveyourway

Office of Disease Prevention and Health Promotion (ODPHP) 240-453-8280 odphpinfo@hhs.gov https://odphp.health.gov

疾病预防和健康促进办公室 (ODPHP) 240-453-8280 odphpinfo@hhs.gov https://odphp.health.gov

USDA MyPlate 703-305-2060 www.myplate.gov

美国农业部 MyPlate 703-305-2060 www.myplate.gov

USDA Food and Nutrition Service Supplemental Nutrition Assistance Program (SNAP) SNAP State Directory of Resources www.fns.usda.gov/snap/state-directory

美国农业部食品和营养局补充营养援助计划 (SNAP) SNAP 州资源目录 www.fns.usda.gov/snap/state-directory

This content is provided by the NIH National Institute on Aging (NIA).

本内容由 NIH 国家老龄化研究所 (NIA) 提供。

NIA scientists and other experts review this content to ensure it is accurate and up to date.

NIA 科学家和其他专家审查此内容以确保其准确且最新。