Weight Management Tips “Graze” instead of gorge SLOW DOWN – chew and enjoy Eat majority of calories earlier in the

day! Breakfast like a king, lunch like a

prince and dinner like a pauper Substitute quality foods for “junk”

foods Put the “breaks” on second helpings

and “BIG” serving sizes/portions Eat on smaller plates and with a teaspoon

not tablespoon Eat “cheap” – split meals & get “to

go”

Make simple, practical adjustments one meal or snack habit at a time

Take chips, crackers, nuts etc. out of the container and into a small bowl

Be an artist! Eat colorful! Do NOT eat standing or while doing other

things Become “blind” and “deaf” to food traps Brush your teeth as soon after eating as

possible! Limit the sweet tea, sodas, lattes & alcohol DRINK WATER!!!! SLEEP! Lack of sleep stimulates hunger!

Key Points to Remember:Calories are the measureable energy source in all foods/drinks. – Fat = 9 calories per gram– Protein = 4 calories per gram– Carbohydrates = 4 calories per gram– Alcohol is NOT a nutrient but = 7 calories

per gram

To lose 1 pound you have to burn 3,500 calories. Limit your intake by 250 calories a day and lose 1 pound in two weeks or exercise to burn 250 extra calories a day!

UWG Food CourtFresh Fruit availableSide garden salads – small & largeCaesar saladDressing packet calories: Thousand Island – 190 Italian – 100 Light Ranch – 60 Raspberry Vinaigrette – 45

More from Food Court: Chip Calories: Fritos – 320 Ranch Doritos – 260 Sour Cream & Onion – 240 Regular Potato Chips – 130 Smart Foods Chips – 110Candy Example

Peanut M&Ms large size – 240Regular M&Ms large size – 220

F’Real Shakes Shakes varied from 560-620 Smoothie – 260 Lattes – no nutrition label?

What about your favorite fast food stops?

My Fitness Pal – a great site! http://www.myfitnesspal.com/food/search Choose My Plate - http://

www.choosemyplate.gov/ Fast Food Facts – www.fastfoodfacts.com Self Nutrition Data -

http://nutritiondata.self.com/tools/calories-burned

Check out your typical food choices!What are some “better” choices?

The BALANCING Act Calories In need to = Calories Burned

or the result is unwanted FAT! You don’t have to be a rocket

scientist to get this . . . You simply have to MOVE!

The more you move and the more muscle you gain . . . The more calories you burn . . . Even when sitting!

Just Do It!