MANAGING YOUR WEIGHT
MANAGING YOUR WEIGHT
Did you know you can successfully manage your weight by making some changes to your lifestyle? Join me in this session to learn the skills to make permanent lifestyle changes with menu planning, choosing the right foods in the right amounts, and burning calories with activity.
Weight management can improve your health and keep you feeling good. to help you learn new skills to make lifestyle changes with healthy eating, physical activity, and self-confidence.
GUIDELINES FOR WEIGHT MANAGEMENT
To lose weight and keep it off through healthy eating habits and exercise.
- Calories do count. An important part of losing weight is to eat less and exercise more.
- Do not skip meals, Eat at least 3 balanced meals per day. Eating smaller amounts more often can help you lose weight.
- Drink 6 to 8 glasses of water or other noncaloric beverage per day.
- Be aware of portion size, especially when eating out.
- You can gain weight by eating too much healthy, low-fat food.
- Fat-free desserts and snack foods can still be high in calories.
Choose a Variety of Healthy Foods
- Dairy: Fat-free or 1 percent low-fat milk or yougart; fat-free, low-fat, and part-skim cheeses.
- Protein Foods: Chicken and turkey without the skin; fish (not fried); dried beans, peas, and lentils; tofu; nuts and nut butters; lean beef, lamb, fat-free or low-fat lunchmeats.
- Vegetables: Raw or cooked vegetables without added fat.
- Grains: Whole-grain breads and cereals, whole-wheat pasta, brown rice.
- Fruits: Fresh, dried, or frozen fruit.
- Fats: Use moderate amounts of healthy fats such as olive, canola, soy, or flaxseed oil; avocados; olives.
Choose These Foods Less Often
- Dairy: Whole and 2 percent reduced-fat milk and yogurt, whole-milk cheeses.
- Protein Foods: Bacon, sausage, regular lunchmeats, hamburgers, hot dogs, ribs, chicken skin, fried meats.
- Vegetables: Vegetables prepared with sauces, fat, or cheese (including french fries and onion rings).
- Grains: Muffins, pasta with oil or chesses, fried rice, croissants, pastries, donuts.
- Fruits: Fruit-flavored drinks, fruit canned in syrup, fruit juice, smoothies.
- Other High-Calorie Foods: Fried foods, gravies, sauces made with cream or fat, salad dressing, butter, margarine, mayonnaise, cream cheese. sour cream, candy, desserts, ice cream, alcoholic beverages, soft drinks, lemonade, juice, specialty coffe, sport drinks.
Increase Awareness of Eating Behavior
- Keep a food record and think about your current eating habits (the time you eat, type of food, and amount).
- Watching TV, social situations, or feeling bored, tired, angry, or depressed can make people eat at a time when they are not really hungry.
- When you feel like eating, ask yourself: Am I really hungry? Wait just a few minutes before eating and you may find that eating is not really what you want to do.
Avoid These Common Pitfalls
Instead of going on a diet, which can seem like a short-term goal, it is better to change your eating and exercise habits permanently. Changing lifestyle habits is a long-term project be patient!
- Following a strict meal plan or skipping meals is not helpfull. Feeling hungry or deprived can cause overeating ans set up a starve/binge yo-yo pattern.
- Setting unrealistic goals for weight loss may lead to disappointment and failure. A reasonable weight loss goal is one-half to two pounds per week. It is best to use a scale about once per week because water weight can change daily. Changes in clothing size or the way clothing fits may be more valid than using a scale only.
- Expecting a perfect body is unrealistic. Everyone has a different body type.
Guidelines for Exercise
- If you have problems or have not exercised for some time, ask your phisician before starting an exercise program.
- To lose weight, a combination of aerobic exercise and strength training is ideal.
- Aerobic exercise of moderate intensity are recommended. Walking, swimming, and biking are among the safest exercises for a beginner. Other aerobic activities include hiking, skating, dancing, cross-country skiing, aerobic dance, jump rope, singles tennis, soccer, and full-court basketball.
- Start slowly and do not do too much too soon. Exercise at a pace that is fast enough so that you are breathing deeply and sweating a little but easy enough so that you can talk. Work up to 30 to 60 minutes per session, at least 4 to 5 times each week. A five-minute warm-up and cool-down is also recommended.
- Lift weight or use rubber bands to increase muscle mass and metabolism.
- Try to do more activity every day. Take the stairs instead of the elevator or walk instead of driving.
- Use a pedometer (step counter) and slowly increase to 10,000 steps per day.
- Exercise not only reduces stress and fatigue but also increases heart fitness, flexibility, and endurance in addition to burning fat and calories.