Steps for weight management
To lose weight, use more calories than you eat. This requires you to balance your calorie intake and your activity level. The best way to lose a pound a week is to reduce your food intake by 250 calories a day. It is said that between 20 percent to 50 percent of the amount of calories you need each day is determined by how physically active you are. The remainders of the calories you need per day are used for basic body functions such as breathing, circulating blood and keeping cells functioning.
- Eat all your vegetables, but try leaving behind one fourth of your entrée. If you clean your plate at every meal, you are probably eating too much, especially if you eat out often.
- Quench your thirst with water instead of soda pop or sweetened drinks such as Kool-Aid or sports drinks. A can of regular soda has 160 calories. If you are drinking even just one can per day, switching to water or diet soda for six months can eliminate 28,800 calories from your diet. That equals eight pounds.
- Shoot for adding at least one serving of vegetables or fruits a day. In general, fruits and vegetables are low in calories, have a lot of nutrients, and can even curb your appetite for less healthy foods.
- Cut back on the number of times you eat out. Remember, eating out means restaurants, fast food, convenience stores, and vending machines.
- Switch to food that is grilled, baked or fresh. Frying foods and adding sauce can double the calories of a meat.
- Know how much you are eating. Get out your measuring cups and see how your portion sizes measure up.
- Keep track of what you eat for three days. This will help identify one or two habits that are sabotaging your weight management efforts.
