• Aim to lose about 1 to 2 pounds a week. It’s safer to lose weight
slowly and easier to keep it off.
• Don’t be tempted by quick weight-loss fixes. They don’t usually
work for long, and some are dangerous.
• Aim for changes you can stick with long term.
2. Cut your portions.
• Never eat out of the bag or box, or drink straight from the bottle.
Always put food on a plate and pour your drink into a glass.
• Don’t eat in front of the TV or computer. You’re more likely to
overeat if your attention is on something else.
• Try to eat in one place, preferably at the table.
3. Stay away from sugary drinks.
• One 20-ounce sugary drink has about 250 empty
calories (no nutritional value).
• Drink water, unsweetened tea or low-fat milk.
4. Eat more meals at home.
• It’s easier to control what you eat when you
prepare your own food.
• Home-cooked meals are usually more nutritious and less expensive
• Keep it interesting; try new, healthy foods – for example, fruits,
vegetables or whole grains you’ve never tried.
• Check the labels on packaged foods, especially serving size and
calories per serving. Remember, most adults need 2,000 or fewer
calories a day.
5. Choose smaller portions when eating out.
• Some restaurant entrees and fast-food meals
have more than 1,500 calories – almost as
many calories as you should have
for the whole day!
• When you do eat out, watch out for large
portions. Share a main course with a friend,
or take half home.
• Order a small size whenever you can.
• Choose healthier items, like salad (but ask for dressing on the side).
6. Eat more fruits and vegetables.
• Fill half your plate with fruits and vegetables.
• They help keep you healthy – and fill you up on very
few calories.
7. Feel full on fewer calories.
• Choose high-fiber foods: fruits, vegetables,
beans and lentils, and whole-grain cereals,
breads and pasta.
• Have a broth-based soup or green salad at the start of a meal.
• Eat slowly. It takes about 20 minutes to start feeling full. People
who eat too fast often eat too many calories.
8. Avoid unhealthy snacks like
cookies, candy or chips.
• If you must snack, choose fresh fruit or vegetables.
9. Get moving.
• Physical activity improves mood and health – even if you don’t lose weight.
• Get at least 30 minutes of physical activity 5 days a week,
such as brisk walking or biking.
• Just walking burns calories, improves heart health and strengthens muscles.
• You don’t have to join a gym or buy expensive equipment. Make NYC your gym!
• Get off the bus or subway one stop early and walk the rest of the way.
• Take the stairs instead of the elevator.
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