15 ways to maintain a healthy weight

1. Eat foods high in dietary fiber. Thebodywasmadetoeathigh-fiber

foods.Researchersfoundthosewhogainedtheleastweightoverthe10-yearstudyatealotofhigh-fiberfoods.

4Examplesincludesalads,soups,freshfruit,vegetables,andwhole-grainbreadsandcereals.

2. Choose low-glycemic meals. Peoplewhoeatlow-glycemicmealsdon’tgetas

hungrysosoonandeatlessthroughouttheday.4Examplesoflow-glycemicfoodsincludelegumes,soy,

veggies,mostfreshfruit,healthyproteins,andwholegrainsnotfinelyground(suchassteel-cutoatsvs.instantoats).

6Limitrefinedfoods,whitebreads,whiterice,potatoes,sodapop,candy,bakedgoods,sugar,andsweets.

3. Eat low-calorie density foods. Researchshowsthatpeoplenaturally

eatfewercalorieswhentheyareservedlower-caloriedensityfoods(foodshighinvolume,water,andweight,butlowincalories).

4Examplesoflow-caloriedensityfoodsincludeapples,oranges,freshorsteamedveggies,soup,skimmilk,low-fatcottagecheese,andeggreplacer.

6Limitmeats,cheese,butter,cream,icecream,margarine,softdrinks,sweets,desserts,snackfoodssuchaschips,cookies,pastry,andfriedfoods.

4. Eat low-calorie foods first. Eatfreshfruit,salad,orsoupatthebeginningofa

mealtoreduceappetite.Researchshowsthatdoingthisnaturallyresultsineatingfewercaloriesforthewholemeal–withouttrying.

5. Don’t eat and watch TV at the same time. Peoplequicklylearntoassociateeatinginfrontofthe

TVwithfood.ThenwhenevertheywatchTVtheywanttoeat.Thesameprincipleappliestosnacksatmovies.

6. Eat a good breakfast daily. Peoplewhoskipbreakfastweighmorethanthose

whodon’t.Agoodbreakfastdoesn’thavetobealargemeal.Here’saformulaforahealthybreakfast:freshfruit(orange),wholegrain(oatsorwhole-wheattoast),milkorsoymilk,

healthyfat(almonds),healthyprotein(tofuorscrambledEggBeaters).

7. Replace poor habits with positive habits:4Eatregular,well-balancedmealsatregulartimes

–don’tsnackbetweenmeals.Skippingmealsleadstoovereatinglater.

4Eatprimarilythewholefoodratherthanjuice–eatanorangeinplaceoforangejuice.Avoidsugarydrinksandlimitfruitdrinks.

4Eatwarm,satisfyingmealsbefore7p.m.,brushyourteeth,andeatnomoretillmorning.

4Learnnewrewards.Ratherthanover-indulgingon“comfortfoods”whenyoufeelupsetorsad,takeawalk,visitwithafriend,orsoakinahottub..

4Whenyoustarttofeelfull,stopeating.It’sOKtoleavefoodonyourplate.It’sbetterforfoodtogotowastethantoyourwaist!

8. Eat more slowly. Giveyourbodytimetosendsignalstothebrain

(hormonesproducedbythegut)thatyou’veeatenenough.

Visitwithyourfamily.Makemealtimeanenjoyable,socialevent,notjustatimetoeatasmuchasyoucanasquicklyasyoucan.

Using the Body’s Natural Weight Control Mechanisms

Ask for a doggy bag!

Sitting quietly 1 MET*Canoeing, kayaking 3+ METsDancing to music 3+ METsActive table tennis 4+ METsTennis 4-7+ METsWalking 4 mph (15 min./mile) 4.3 METsSwimming laps 4-8 METsSkating, roller, in-line, ice 5+ METsBackpacking in mountains 5-11 METsCross country skiing 6-12 METsBicycling 10+ mph 7+ METsRunning 10 min./mile 10.2 METs

9. Limit portion sizes. Foodportionsizesaregettingbiggerandsoare

people.Measureportionstogetabetterideaofstandardservingsizes:

lFruit–1smallorange,apple,peach,banana,1Cfreshfruit,½Ccooked,6oz.juice

lVegetables–1Craw,½Ccooked,6oz.juicelGrains –1smallslicebread,1small

pancake,2"muffin,½Ccookedcereal,⅔Cready-to-eatcereal,½Crice,pasta,orcookedcereal

lDairy–1Clow-fatmilkoryogurt,½Ccottagecheese,1slice(oz.)oflow-fatcheese

lHealthy Fats–1t.softtubmargarine,1T.low-fatsaladdressing,1t.oil,5olives,¼avocado

lPlant Proteins–½Ccookedbeans,1veggieburger,½Ctofu,1oz.nuts,1½T.nutbutter

lMeats–2oz.redmeats,fish,poultry4Tryusingsmallerplates–ithelpstheportionsizes

lookbigger.Becarefulofseconds.Askyourselfifyouarereallyhungryandneedmoreorifitisahabittotakemore.

10. Eat most meals at home. Themoreyoueatout,themore

weightyouarelikelytogain.Limiteatingout,especiallyat“Allyoucaneatbuffets”andatfastfoodrestaurants.Whenyoudoeatout,shareanentréeortakehalfofithomeforanothermeal.

12. Be physically active daily. Inactivityisoneoftheprimarycausesofobesity.

Regularactivity–especially60-90minutesdaily–isoneofthebestpredictorsofwhowillmaintainweightloss.Exercisehelpsmaintainweightbyburningupexcesscalories,improvingmood,andmobilizingfatstores(after30minutesofexercise).

Doweighttraining3timesaweek.Yourleanweightincreasesthenumberofcaloriesyouburnallday,evenatnightwhenyousleep.Thechartattherightshowshowexerciseincreasesmetabolismandcaloriesburned.

*MET stands for of multiples of resting metabolism. For example, walking 4 mph burns 4.3 times as many calories per minute as sitting watching TV or playing a video game.

11. Get adequate sleep daily. Peoplewhocutsleepshortaremorelikelytogain

weightthanpeoplewhogetatleast7-8hoursofsleepmostnights.Stayinguplateinvitessnackingandpeopleofteneattohelpthemstayawake.

13. Weigh yourself daily. Researchshowsthatpeoplewhoweighdailyareless

likelytogainweightoverthenext10yearscomparedtopeoplewhoseldomweigh.Writeyourweightonyourcalendar.Weighingandrecordingyourweighthelpsfocusonsmallchangesandtakingactionwhenneeded.

14. Join a formal weight-loss plan. Ifyouaretryingtoloseweight,youwillbemore

successfulifyoufollowacredibleplan,learntoeatmorehealthfully,bemoreactive,andareaccountabletosomeoneforyourbehavior.Joinasupportgroup.

4Followaneatingplanbasedoncalories,servings,orpointsperdaytomonitoryourintake.Writingdownwhatyoueatandtrackingpointshelpsyounaturallyeatless.

4Setarealisticgoalof½to1poundofweightlossperweek.

4Yourgoalisnotto“diet”buttodevelopahealthylivingapproachyoucanmaintaintherestofyourlife.

15. Maintain peace of mind and heart. Highstresslevels,worry,anddiscouragement,

oftencontributetoweightgain.Balancestresswithrelaxation,recreation,andrest.Planquiettimesdailytorenewmindandspirit–meditate,pray,baskinnature’sbeauty,andcontemplateinspirationalquotesandwritings.n

Sources: NIH. The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. NIH website. 2006.; American College of Sports Medicine. Guidelines for Exercise Testing and Prescription, 7th edition. 2006.; Wellsource. Lifelong Weight Management Instructor’s Guide. 2005.

15 ways to maintain a healthy weight

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