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Top 10 Weight
Management Tips
For People With Mobility Limitations
Weight Management
If your mobility has changed, you will use fewer calories
than you did previously, so it is important to adjust your
intake. To lose 1 pound of weight per week, you will
need to burn (with exercise) 3,500 more calories or take
in 3,500 fewer calories per week. This is about 500
calories per day. Losing more than 1 pound per week is
not normal and often due to a change in fluid balance,
not a true weight loss or gain.
1. Eat three meals a day.
Eat three meals per day and maybe a snack or two to decrease the amount you eat at one time. Eating smaller meals more often will increase your metabolism and prevent storing extra calories as fat.
2. Follow the MyPlate method.
Use the MyPlate method, shown
at left, to help you consume the
proper amount of the five food
groups.
Make half your plate fruits and
vegetables and the other half
lean proteins and whole grains.
Try to be mindful when you eat
and pay attention to hunger and
fullness so you don’t overeat.
3. Get physical activity.
Try to incorporate at least 30 minutes per day of physical activity. (If you are in rehabilitation therapy, this isn’t a problem.)
4. Drink water.
Drink 1 cup or less per day of
juice or other sugared
beverages such as regular
sodas, Gatorade, sweet tea
and punch. Water is the best
beverage, but other options
are sugar-free beverages such
as Crystal Light, unsweetened
tea and diet sodas.
5. Limits sweets.
Try to limit cake, cobbler, candy, pies and cookies to no more than two servings per week.
6. Drink skim milk.
Change milk to skim milk or at least reduced fat (2%). No one needs to drink the high-fat content of whole milk.
7. Avoid fried foods.
Say No To Fried Foods! This includes French fries, Tater Tots, chips and fried meats, such as chicken tenders.
Instead, eat baked chips and meats that are baked, broiled, boiled, stewed or grilled.
8. Use low-fat salad dressing. Use low-fat salad dressings such
as a light vinaigrette. A two-tablespoon serving of blue cheese, ranch or Caesar dressing contains 200 calories and more than 20 grams of fat.
Ask for light mayonnaise as it has 30 calories per to-go packet instead of the 90 calories in regular mayo packets.
9. Eat fruits and veggies.
Eat five fruits and vegetables per day. If you fill up on these, you will likely eat fewer calories as these are lower in calories than most foods.
10. Eat healthy snacks.
Snack on something healthy instead of junk food. Fiber bars, fresh fruit or baked chips are better options.
For More Information
Shepherd.org
MyShepherdConnection.org
News.Shepherd.org
ChooseMyPlate.gov