WEIGHT LOSS TIPS

Weight Loss Tips:

Take in fewer calories than you expend. Few people understand this basic, simple concept.

•Eat smaller meals 3-5 times per day.

Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

•Eat slowly, and wait 10-15 minutes before taking second helpings.

•Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).

•Prepare healthy snacks that are easily available (cut carrots, apples, etc.).

Avoid buffets.

•Drink plenty of water, especially immediately before meals.

 

The Healthy Weight Approach to Dieting:

 

•Eat in moderation. If you are not hungry, don’t eat.

•Enjoy a variety of foods that will provide essential nutrients.

•Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

•Choose lower-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

•Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to one to two drinks per day.

•Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value.