Weight Management 

Tips for Weight Control

Pick and choose the tips that you feel would be easiest for you. You may start out with just a couple, then add one or two more every couple of weeks.

  • Try the flavor of foods without added butter, margarine, cream or sugar. Develop a taste for food and beverages without these calorie-laden extras.
  • Broil and roast meat instead of frying. You’ll soon get used to the taste of meat prepared in a different way; and it will be so much healthier.
  • Use Teflon skillets and/or vegetable oil spray when frying.
  • Use skim and low-fat milk for drinking, on cereal, or even in recipes.
  • Use canned fruits packed in water or in their own juice, not those packed in syrup.
  • Eat raw tomatoes, celery, carrots, cauliflower/broccoli florets, green/yellow/red pepper strips, or other raw vegetables for snacking. You can dip in low-fat or fat-free salad dressing.
  • Do the same for fruit, but use low-fat or fat-free yogurt if dipping.
  • Drink a lot of water and low-calorie fluids to help maintain fullness.
  • Use sugar substitutes for sweetening.
  • Use substitutions in recipes (e.g. 2 egg whites for 1 whole egg, applesauce for oil, fat-free and low-fat versions of other ingredients such as margarine, milk, etc)
  • EAT SLOWLY. It takes about 20 minutes for your stomach to tell your brain that it’s full. Learn to stop eating before you are “full” or “stuffed.” The slight hunger you feel will disappear.
  • Eat filling, low-calorie items, such as brothy soups and salads, first. Then when you get too full to eat anymore, you’ll have consumed fewer calories.
  • Get in the habit of eating serving sizes as designated in the MyPyramid.
  • Have a regular schedule of eating, so that you’re not continually “grazing.” This will help you keep track of the amount of food you’re eating.
  • Keep yourself involved in something that will divert your attention from eating.
  • Weigh yourself once a week on the same scale at the same time of day. (Scales vary, and weight can change by up to a few pounds, according to when you weigh.) Maintaining similar conditions will help ensure a more accurate measure of your progress.
  • Budget your calories to allow for between-meal snacks, weekend eating, and special occasions.
  • Keep track of what you eat each day in a small notebook, so that you will have a record of what you have eaten. Doing this at least for a short period of time will serve to make you aware of the amount you consume.
  • If you don’t lose weight every week, or even if you gain weight, don’t get discouraged. This is normal. You body is readjusting. Continue to follow your new eating plan and you’ll continue to lose weight.
  • Get active. Physically moving your body will burn calories. Your weight is determined by the amount of calories you consume versus the amount you burn. Burn more calories than you consume, and you’ll lose weight.
  • Muscles burn more calories than fat. Activity that builds muscle helps you to burn more calories throughout the day, even when you are at rest.

10 Sure-Fire Ways to Lose Weight and Keep it Off

  1. Keep a journal. Keeping track of you food, your reasons for eating (hunger, boredom, depression, loneliness) and daily physical activity helps you find patterns and habits that lead to overeating and inactivity.
  2. Exercise every day. Exercise burns calories and helps to decrease appetite. Experts recommend 60 minutes of exercise per day. Relax! Only 30 minutes need to be vigorous activity; use other activities of daily living such as housework and gardening, to add up to the remaining 30 minutes. You can get the same from exercising 10 minutes at a time, three times a day, as with 30 minutes of exercise all at once.
  3. Eat calcium-rich foods. Research shows that eating 3 servings a day of calcium-rich, low-fat, dairy foods can speed up weight loss while strengthening bones and preventing osteoporosis.
  4. Eat protein at every meal. Experts suggest that eating healthy sources of protein (beans, nuts, eggs, chicken, fish, lean beef, low-fat dairy) can help a person maintain muscle while losing body fat. Be careful not to eat too much protein, which can strain your kidneys, take calcium from bones, and keep you from eating a lot of other nutritious foods such as fruits and vegetables and whole grains.
  5. Do not skip breakfast. A healthy breakfast keeps blood sugar and hormone levels stable and boost metabolism to help you burn more calories.
  6. Never go more than 4-5 hours without food. Skipping meals encourages bingeing and defeats your willpower. You can better control your hunger and manage your appetite by making sure you eat three meals per say.
  7. Do it slowly. The best and most successful approach to weight loss is slow and steady, at a rate of 1-2 pounds per week. Weight lost at this rate is mostly fat and has a much better chance of keeping off forever.
  8. Get support. Find someone with similar goals as you, then help one another discover those habits that lead to overeating and inactivity. Then explore ways to change them into new healthy habits.
  9. Eat your fruits and vegetables and whole grains. Colorful fruits and vegetables and whole grains contain complex carbohydrates, fiber and a wealth of disease-fighting vitamins and minerals and other nutrients. They are also low in fat and calories. High fiber foods are digested more slowly and therefore keep you feeling full for a longer period of time.
  10. Reward yourself. Have a list of rewards to choose from when you hit small goals such as 5 or 10 pounds of weight loss or getting regular exercise. That will boost your self-esteem, and research shows that self-esteem can keep you from giving-in to emotional eating. Just don’t use food as a reward.