Weight Loss Basics
Trying to manage your weight? Here are a few simple ways to eat smart and keep your weight down:
- Read nutrition labels and choose items lowest in calories.
- Reduce your intake of added sugars, added fats, and alcohol since they all provide calories but without necessary or beneficial nutrients.
- Fill up on fresh fruits and vegetables.
- Avoid regular sodas and sweetened hot drinks like cocoa and lattes.
- Drink plenty of water during the day. Many people feel hungry when they’re actually thirsty.
- Include high-fiber foods in your diet. Gradually add more high-fiber foods like bran, vegetables and fruit, whole –grain cereals, nuts and legumes (dried beans and peas) until you are consuming 20-30 grams of fiber per day.
- Choose foods that are minimally processed.
- Remove the skin from poultry. Avoid breaded foods.
- Trim extra fat from meat.
- Beware of rich sauces and dressings.
- Check portion sizes. Serving sizes given on nutrition labels are often smaller than people actually eat at one sitting.
- Eat slower to give your stomach time to “tell” you that you are full
- Serve food on small plates and don’t go back for seconds
- Avoid frying foods, steam, bake, roast, grill, or microwave them.
- Try low-sodium clear-broth or tomato-based soups. They’re filling yet keep your caloric intake low.
- Allow yourself a dessert or fun food daily. Just be sure that it has 10% less of your total daily calories.
- Practice meditation or another simple relaxation technique to help you focus on your goals.
- Consult a registered dietitian and/or your physician to discuss your individual caloric requirements for weight loss.
- Each day, write down everything you eat and drink. Studies have shown the value of keeping a food journal. The journal gives you a dose of reality about what you actually are doing. It allows you to identify patterns and see where changes can be made.
Category: Nutrition
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