Successful weight management involves reducing the amount of calories you eat,
increasing your exercise level, and making lifestyle changes.
Two facts about weight loss:
1) Weight loss depends on energy balance.
To lose weight, your energy (calorie) intake must be less than your energy expenditure. This will always be true…there are no pills or magic potions that will melt the pounds off. You must work at eating less and/or
exercising more to lose weight.
2) Permanent weight loss requires permanent change.
Short-term diets only produce short-term results. The successful way to keep weight off is to make small, but permanent changes in your lifestyle.
What is a calorie? A calorie is a measurement of energy. Just about everything we eat has some calories & we need a certain amount of calories every day to fuel our bodies. Some foods have more calories than others.
What is safe/healthy weight loss?
About 1-2 pounds per week. You can lose about 1 pound per week if you reduce your calories by 500 per day. 1 pound of weight = 3,500 calories; thus cutting 500 calories day X 7 days/week =3,500 calories!
Here is a couple of steps that you can take towards weight management:
- Make a Plan, but start with 1-2 small goals
- Develop a plan for lifelong health, not just short-term weight loss.
- Set small, healthy, realistic goals. When you make changes step-by-step and set obtainable goals, you are more likely to succeed in reaching those goals.
- Be mindful of your eating: Try following a meal plan, or being mindful of your calories & portion sizes.
- Get Active:
- Find your balance between food and physical activity.
- Start slowly including physical activity into your day and increase the level and/or frequency of the activity slowly so that you don’t over-do-it or get burned out.
- Try to be to be physically active for around 30 minutes, most days of the week.
Some Helpful Tips
- Eat at least 3 times per day: Eating 5-6 smaller meals/snacks per day can help to lose weight Do not skip meals…Eat Breakfast!,Eat right/Snack smart: choose foods and snacks low in calories, that provide nutrients & keep you satisfied until your next meal
- Pay attention to your body & Quit eating before you feel full It takes 20 minutes for your brain to get the message that your body has had enough food. Try eating a moderate portion, wait 10 minutes before having more food
- Take your mind off of it: Often food cravings will go away. Try taking up a new hobby or going for a walk
- Drink plenty of calorie-free fluids. You may be thirsty, not hungry’
- Get plenty of Fiber: vegetables, fruits, whole grains (helps increase metabolism)
- Get lean: protein! Include a lean protein food at meals/snacks
- Cut back on sugar and Limit the amount of alcohol you drink
- Plan meals ahead of time, Cook only what you need for one meal
- Try immediately dishing out leftovers & freeze/refrigerate them for another meal
- Add vegetables, fruits and other low-calorie foods as part of each meal
- Drink water while you prepare meals/before you eat
- Use smaller plates and bowls to help with portion control
- Eat slowly, take time to chew, taste, & enjoy your foods
- Exercise 10-30 minutes, 4 to 5 days per week
- Make exercise fun or productive! Dance/zumba, clean the bathrooms, hand-wash the car
- To save money: choose frozen fruits/vegetables. Separate & freeze portioned-out meats/foods & thaw only what you need.
- Moderation is key: You can still enjoy an occasional cheeseburger or slice of cake. The key is portion control and moderation. Just don’t make a daily habit of it.
- Keep track of your calories: try keeping a food log or you use the computer/smart phone to help you with calorie content of foods: My fitness pal free app or MyfitnessPal.com & CalorieKing.com
Start making some do-able changes today with 1 or 2 personalized goals!
Exercise: For a Better You!
Are you tired? Feeling run down? Do you run out of steam when others are still going strong? Maybe exercise is the answer. Turn off the TV and get moving! You will be amazed at the results!
It will not take long before you will have more energy, feel less tense, and be able to cope better with daily stress, if you will make a commitment to exercise even just three times a week for 15-30 minutes each time…You could feel like a new person. You will have added strength, fall asleep easier, and look great!
Some Benefits of Exercise!
- Helps fight heart disease and common health problems.
- Lowers high blood pressure & high blood cholesterol.
- Regulates blood glucose (blood sugar) levels.
- Increases strength, endurance, & energy Feel better: Physically and mentally.
- Helps to reduce stress & anxiety!
- Burn calories, increases metabolism.
- Lose weight: Shed pounds & inches.
So are you ready?
First, check with your doctor and once you get the okay, start your exercise routine with a 5-minute warm-up. After 5 minutes, pick up the pace, as you tolerate. Keep this pace for the next 15-30 minutes. Finish each workout with a cool down; walk & stretch for 5 minutes. Pick an activity that you enjoy; you are more likely to stick to it if you enjoy it!
Activities Chart (Calories expended in 15 minutes)
|Activity||100 lbs||120 lbs||140 lbs||160 lbs||180 lbs||200 lbs|
Sources of Protein (non-meat):
- Protein-enriched cereals:
Special K Protein (10 g per serving)
Fiber One Protein cereal (10 g per serving)
- Beans (black beans, pinto beans, white beans,mgarbanzo beans)
- Peas (green peas, black-eye peas, purple hull peas)
- Flax seeds (ground to digest/absorb nutrients)
- Chia seeds
- Greek yogurt and regular yogurt (excellent source!)
- Eggs (The egg white is all protein!)
- Nuts (peanuts, walnuts, almonds, cashews, hazelnuts)
- Peanut butter or other nut butters such as cashew or almond butter
- Cheeses (Choose 2% or low-fat cheeses)
- Cottage cheese (excellent source)
- Milk/dairy (try lactose-free milk or soy milk if regular milk causes upset stomach or gas)
- Tofu (try adding to recipes, soups and other dishes. Silken tofu tastes great in smoothies/shakes)
- Protein bars (such as Cliff Bars: 240 calories, 10g protein per bar, and they taste good, only cost $1.00 per bar)
- Protein powder (100% complete protein such as whey protein powder or soy protein powder)
*Try adding to recipes, soups, oatmeal, grits, smoothies/shakes, mashed potatoes, etc to increase the protein amount.