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Maintaining Your Weight in the New Year

The beginning of the new year can bring many changes.

Some people will make a New Year’s resolution. Maintaining a healthy weight is important for your well-being and your overall health. If you find yourself very active in the summer but not very active in the winter, this can lead to weight gain. Eating the same number of calories, or more, can lead to unwanted weight gain.

Your weight is influenced by many factors that include age, gender, genetics, culture, sleep, where you live and where you work. Choosing foods that are nutrient rich is beneficial no matter your age or weight.

Fitness experts recommend 150 minutes of exercise per week to keep you and your body healthy. If your goal is to maintain your weight, you will have to eat the same number of calories that you burn.

Here are a few ways to do this:

  • Limit portion sizes. If you find yourself ordering takeout frequently during any quarantine or lockdowns, you often can split the meal into two portions. That way you can enjoy the food twice.
  • Use smaller plates when eating at home. A smaller plate will not allow you to put as much food on it so the portion sizes will be smaller.
  • Purchase serving utensils. Setting yourself an amount of food and using a utensil to serve it to yourself instead of a spoon would help keep your portions consistent.
  • Choose nutrient-rich foods. Nutrient-rich foods provide a variety of nutrients but not a lot of calories. These foods will keep you full without making your meal too high in calories. Whole grains such as wheat and barley, blueberries, strawberries, broccoli and oily fish such as salmon or sardines are examples of nutrient-rich foods.

Knowing how to maintain your weight can help keep unwanted weight off and may help you keep weight on when you are sick or injured. Set a goal to get 150 minutes of physical activity a day and choose nutrient-rich foods. Read more at to learn how to maintain a healthy weight.


Hunter Olson, NDSU Extension Dietetic Intern
Reviewed by Julie Garden-Robinson, Food and Nutrition Specialist

Filed under: fca newsletter

Sponsored in part by the Sanford Health Foundation.

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