Ways to Manage Your Weight

Being overweight puts you at greater risk for health problems such as

high blood pressure, diabetes and heart disease. Make healthy choices

each day instead of going on and off of diets. A slow loss of ½ to 2

pounds per week is best. If you lose too much too fast, you often gain

the weight back.

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least 3 meals each day helps your body have the energy it needs and

prevents hunger.

Do not skip meals. Start the day with a healthy breakfast. Eating at

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of a variety of foods. Do not go back for seconds.

Control your portion size. Use a small plate and take small amounts

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bored or depressed. Take a walk or do something you enjoy instead.

Eat when you are hungry. Avoid eating to relax, or because you are

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amount and the time you ate. This helps you become more aware so

that you can better manage your eating.

Write down all of the food you eat. Include the type of food, the

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routine. Be more active by taking the stairs or parking your car

farther away. Aim to exercise 1 hour each day, at least 5 days a week

by doing activities such as walking, bike riding, swimming, running

and hiking. Exercise classes may be helpful.

Exercise. Check with your doctor before starting a new exercise

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such as desserts, doughnuts, cookies and candies. These have many

Limit sugar and sweets. Limit food that contains added sugars

calories and few nutrients. Use an artificial sweetener in drinks

instead of sugar or drink diet soda.

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lose weight. Drink 6 to 8 glasses of water each day.

Drink water. People who drink plenty of water are more likely to

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salad or smaller dishes that are low in fat. Ask for sauces and

dressings on the side. If portions are large, share a plate or take half

home. Ask for healthy menu choices.

Be careful when eating out. When you eat out, choose soup and

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light yogurt instead of packaged snacks. Low fat crackers, whole

grain cereals and oatmeal also make great snacks.

Snack for better health. Enjoy fresh fruit, vegetables, or fat free

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instead of frying. Trim fat and skin from meat. Drain fat.

Use less fat when cooking. Bake, broil, grill, roast or steam food

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shopping when you are hungry. Buy fruit, whole grains, vegetables,

seafood, chicken and lean cuts of meat. If you eat dairy products, buy

fat free or low fat versions.

Small changes can lead to good results. Talk to your doctor, nurse or

dietitian if you have any questions or concerns.

Be a smart shopper. Plan ahead for meals. Use a list and avoid

 

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Ways to Manage Your Weight