Eat lots of fruits and vegetables. Choose whole grains and lean sources of protein and dairy products. Practice all four types of exercises: resistance, strength, balance and flexibility. Maintaining a healthy weight is about balancing the calories you eat with the calories your body uses.
The most important ways to help maintain balance are to eat a variety of foods and to exercise regularly. A balanced diet includes eating the right amount of calories and nutrients to maintain a healthy weight. ChooseMyPlate and the Dietary Guidelines for U.S. Americans Department of State offers recommendations for most Americans on what and how much they should eat to nourish their bodies.
The most effective way to build muscle is by lifting weights or doing bodyweight exercises, such as push-ups, push-ups and squats. These activities break down muscle fibers, forcing them to repair themselves and to become stronger and thicker than before. Instead of focusing on numbers, control your intensity by focusing on the perceived effort and how difficult the training is. In the weight room, the last few repetitions of each set should be difficult to finish; if they aren't, increase the weight or the number of repetitions.
Eating a balanced diet and being physically active are two of the most important things you can do to be and stay healthy at any age. Once you've identified your goals and remember that being in shape means something different for everyone, look for training and nutrition plans that will help you achieve them. Instead of trying to eat a very small or very large amount of any nutrient, focus on eating a healthy balance of fat, protein, and carbohydrates. Fruits, vegetables, whole grains, lean proteins, and low-fat or fat-free dairy products contribute to a healthy, balanced diet.
Portion control is essential for balancing calories with physical activity in order to maintain a healthy weight. Regular physical activity is key to living a healthy lifestyle when you balance what you eat and drink to maintain a healthy weight. The USDA's ChooseMyPlate resources provide simple reminders to help people focus on eating balanced meals with a variety of foods.