Health benefits such as reducing risk for chronic disease and improving your quality of life are noticed with losing as little as 5% of your body weight.
Set realistic weight loss goals
Just writing it down will help you lose weight by increasing your awareness of what you are eating.
Keep a food journal
Work up to at least 30 minutes of exercise daily. Walking is a great form of exercise, and you can walk almost anywhere.
Stay physically active every day
Eat at regular intervals according to your meal plan.
Do not skip meals
Grocery shop on a full stomach and with a list.
Shop wisely
Vegetables are low in calories and high in fiber, so they fill you up.
Choose vegetables
Do not get caught with a growling stomach (and/or low blood sugar) and nothing to eat!
Plan ahead
Fill your kitchen pantry, cupboards, and refrigerator with health-promoting foods like, fruits, colorful vegetables, and whole grains.
Purchase healthy foods
Keep unhealthy “trigger” foods out of the house.
Avoid temptation
Often when you think you are hungry; it is sometimes just thirst.
Drink plenty of water
Always eat from a plate or bowl-never straight from the bag or container.
Use plates and bowls
Turn off distractions, sit at the kitchen table and try to make your meal last at least 15-20 minutes.
Eat slowly
Avoid fried foods and ask for sauces and condiments “on the side.”
Ask questions when dining out
Put this into practice for you: What is one suggestion from above that you can start doing today?
References:
“MyPlate Partner Title Become a MyPlate Partner!” ChooseMyPlate, https://www.choosemyplate.gov/
2015–2020 Dietary Guidelines for Americans, https://health.gov/dietaryguidelines/2015/
© inHealth Medical Services, Inc. 2020