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Weight Management: Tips for Losing Weight

Food is your body’s fuel. You can’t live without it. The key is to give your body enough nutrients and energy without eating too much. Reading food labels can help you make healthy choices. Also, learn new eating habits to manage your weight.

All the values on the label are based on one serving. The serving size is the average portion. Remember to multiply the values on the label by the number of servings you eat.

Eat Three Meals A Day

How often you eat is just as important as what you eat.  We use food to fuel the work we do every day.  Without this fuel, we cannot function to the best of our ability.  Our bodies need to be refueled at least three times a day.  Skipping meals often leads to overeating later on.

Use Your Plate to Guide You

All types of food are important to have in your diet.  The goal is to have a healthy balance to achieve good health.  Use your plate to guide what you eat:  1/2 of your plate should be fruits and vegetables, 1/4 of your plate for protein, 1/4 of your plate for starchy foods, and to balance it off yogurt and/or milk for your calcium.  Work with a registered dietitian to see how the plate method can work for you.

Eat More Fiber

High-fiber foods are digested more slowly than low-fiber foods, so you feel full longer.  It can help with blood pressure, weight management, and cancer prevention. Foods high in fiber include:

  • Vegetables and fruits

  • Whole-grain or bran breads, pastas, and cereals

  • Legumes (beans) and peas

As you begin to eat more fiber, be sure to drink plenty of water to keep your digestive system working smoothly.

Eat Less Fat, Choose Lean Meats

A gram of fat has almost twice the calories of a gram of protein or carbohydrates. Fat can increase your risk of a heart attack, stroke, cancer, and obesity.  Look for the words "loin" (sirloin, tenderloin) or "round" on labels.  Choose at least 92% lean meat. White poultry meat (breast or wing) is a good low fat option.

Choose Low-Fat Dairy

Dairy provides a wonderful source of calcium.  While calcium can help with blood pressure, weight management, and the prevention of osteoporosis, it can be high in fat.  Choose skim or 1% milk, low fat yogurt, and cheese.  Limit high fat ice cream

Set Aside Time for Meals

Sit down and enjoy your meal, avoid eating on the run or in your vehicle.  Eat slower.  It takes 20 minutes for your stomach to tell your brain that it is full.  Pay attention to what you are eating, don't watch TV or read during your meal.

Listen to Your Body

If you find yourself eating on the run or when you are not hungry, ask yourself why.  Many of us eat when we are bored, stressed, or just to be polite.  Listen to your body.  If you're not hungry - find something else to do instead of eating.

Watch Out for Empty Calories

That piece of candy, regular soda, or handful of chips - all those calories add up.

Meet with a Registered Dietitian

Registered dietitians are trained professionals who will teach you how foods affect your health.  They will help you learn how your favorite foods can fit into a healthy diet, and help you develop a meal plan that is right for you.  Call 507.288.3443 x 2593 for more information.

© 2000-2017 The StayWell Company, LLC. 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.