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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
More© 2006 Wellsource, Inc. All rights reserved. Don Hall, DrPH, CHES
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.
© 2006 Wellsource, Inc. All rights reserved. Don Hall, DrPH, CHES