How Can I Maintain a Healthy Weight?

By Melissa Wdowik, PhD, RD, LDN

Are you ready to shape up? 

Do it the right way with this professional, sensible advice!
 

What Not To Do

☆ Go on a diet

☆ Buy weight loss pills and supplements

☆ Starve yourself

☆ Skip meals

☆ Weigh yourself every day

What To Do

Start by making one small change each day.  Here are 10 great tips to get you started!

☆ Decrease your portion sizes of everything.  Use the palm of your hand to estimate a serving size.

☆ Add a fruit and vegetable each day.  They will fill you up and increase your energy level.

☆ Increase your water intake.  Aim for 3 bottles of water daily.

☆ Add exercise.  For weight loss, it is recommended that you get active for at least 30 minutes, five days per week.  Make it fun, make it varied, make it a part of your schedule!

☆ Aim for 3 small meals and 2-3 small snacks daily.  This will boost your metabolism and keep your appetite under control.  Good snack ideas: string cheese and lowfat crackers; raisins and almonds; apple slices with peanut butter; fruit salad; carrots and lowfat dip; grapes; 2 graham crackers & a fruit cup.

☆ Increase your fiber intake.  By switching to whole fruit instead of juice, whole wheat bread and pasta instead of white, and lowfat popcorn instead of chips, you will feel full with less food.

☆ Keep a food journal.  Write down everything you eat and drink for 2 or 3 days, then look back over it to see when you overeat or undereat.  It will help keep you on track!

☆ Ask for support.  Get a friend, significant other, or family member to walk with you, shop with you, cook with you, or just encourage you every day.

☆ Limit the fast food to once/week.  It’s hard to lose weight if you eat fried food on a regular basis.  Pack a sandwich & fruit or head home for a bowl of vegetable soup rather than spending money on burgers & fries.

☆ Weigh yourself once a week to track your progress.  Set a realistic goal of a pound per week if you need to lose weight, or weigh just to make sure you don’t gain.  Weigh at the same time of day and on the same scale to make sure it is accurate.  You can go a step further and take your measurements with a soft tape measure to really see changes.

You are on your way.  As you continue to break old habits and make new ones, celebrate each change that you make for a healthier you!