Weight Management 

9 Tips for Losing Weight and Keeping it Off!

  1. Write down what you eat. Keep track of what and how much you eat each day in a small notebook, in your phone or using an online tool like the USDA SuperTracker. Doing this at least for a short period of time will help you know how much you eat and drink and where you can cut calories.
  2. Learn what you need. Enter some basic information here to get a Daily Food Plan just for you! The daily food plans give you a healthy calorie limit based on your age, height, and weight. You can choose information for maintaining your current weight or for moving gradually to a healthier weight. The daily food plans also tell you the amounts to eat and drink from each food group every day.
  3. Eat your fruits and vegetables. Work towards making half what you eat colorful fruits and vegetables. Fruits and vegetables are great to use fresh or frozen. They are low in fat and calories, and are sources of many important nutrients that help us be healthy.
    Remember there are a lot of different kinds of fruits and vegetables. Try many types and explore different methods for preparing them to find what you like. Fruits can be added to oatmeal or smoothies, while vegetables can be tasty eaten raw, stir-fried, or grilled!
  4. Choose whole grains and lean meats. Make at least half of your grains whole. Eating whole grains as part of a healthy diet may lower your risk for heart disease, and help with weight management. Try substituting different whole grains in your diet in meals and in snacks to see what you like best.
    Use a variety of proteins to improve your health. Meats like regular ground beef and chicken with skin are high in fat and empty calories. Try eating more seafood and low-fat meat and poultry. Choose beans or peas as a main dish or part of a meal. Check food labels to see the amount of fat, cholesterol, and sodium in your protein.
  5. Avoid calories that give you few or no nutrients. Limit the empty calories you eat. Empty calories come from solid fats and added sugars, and they give little to no nutritional benefit. Solid fats are naturally in foods like butter and beef fat, but they can also be added to foods when they are processed and prepared. Added sugars are used in foods and beverages like cakes, cookie, ice cream, and sodas.
    These empty calories can make food or drinks seem to taste good, but they add a lot of calories to your daily count. Eating a small amount is alright, but most Americans eat a lot more than is good for them. Start lowering your daily calories by eating these empty calorie foods and drinks less often and/or in smaller amounts.
  6. Exercise every day. Exercise burns calories and helps to lower appetite. All physical activity can count. Experts recommend a minimum of 150 minutes of physical activity a week. That is just 30 minutes a day for at least 5 days of the week.
    Just like with your food, keep track of your minutes of physical activity.  Get tips for increasing physical activity here.
  7. 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.
  8. 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 staying off forever.
  9. 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.