Weight Loss Tips

With the rates of obesity and overweight soaring, weight control is a health concern for the majority of us. Those who have successfully maintained a significant weight loss will be the first to tell you how much better they feel and how livable their new and healthier lifestyle really is.

Replace calorie-filled beverages such as juice, soda and sports drinks with water, seltzer water, or unsweetened iced or herbal tea (add 1 tsp sugar or a splash of juice or lemon, etc if needed). Also watch the calories in those coffee drinks like Cappucinos and Lattes (get them with skim milk). Do not conusme artificial sweeteners or margarine.

2.) Pack your meals with vegetables and some fruits to keep a satisfying volume with fewer calories. This means eating several different vegetables at both lunch and supper, and using fruit for snacks. Eating more fruits and vegetables requires planning ahead. First you need to buy more of them (fresh and/or frozen), then you need to cook more of them. Prepare extra vegetables or salad for supper, so there will be leftovers to take to work for lunch the next day.

3.) Make the most of your grain intake by choosing whole grains like whole wheat breads and pastas, brown rice, quinoa, oats/oatmeal, and whole grain cereals. If you make it a rule to only eat whole grains (at least most of the time!) it eliminates lots of those high calorie convenience foods/snacks like chips, pretzels, cookies and donuts that tempt you just because they are there! And it will be a much healthier diet with more fiber to protect you against cancer, heart disease and diverticulitis.

4.) Watch the portion size of your meats and fats. A healthy portion of meat is the size of a deck of cards-or just a bit bigger, and a healthy serving of nuts is about ¼ cup. A serving of salad dressing or peanut butter should be about 2 Tablespoons. Then round out the meal with your whole grains (for most people a 1 cup serving is reasonable) and several colorful vegetables-this is where you can be as generous as you want with the portion as long as you aren't calling French fries a vegetable - or baked potatoes topped with a high calorie cheese sauce or butter!!

5.) Although weight loss success is not dependent upon exercise, we suggest enjoyable forms of exercise 30 min per day at least 3-5 days per week. If it helps you to exercise with other people, find a health club or weight loss group. In addition, look for ways to burn additional calories during your day, such as taking the stairs instead of using the elevator, walking between work areas, and walking to do errands.

Healthy Me recommends consuming a minimum of four fruit and vegetable servings per day. Focus on the "thermogenic" foods which help the body burn more calories such as:

  • FRUITS: apples, apricots, blueberries, cherries, grapes, peaches, pears, raspberries, and strawberries
  • VEGGIES: asparagus, broccoli, cabbage, celery and lettuce
  • PROTEIN: fatty fish such as salmon, poultry, eggs and red meats only once or twice weekly.

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