Weight control is a problem for many people and there is an increase in heart disease, diabetes, and many other chronic conditions as a result of obesity in the United States. For years, people have indulged in unhealthy eating habits, consumed fat-laden fast foods, and eaten more than their share of desserts and sweets.
Losing weight is difficult but not impossible. Maintaining weight loss is just as important as losing weight and it can also be challenging. When tips and techniques to lose weight are understood, they can help individuals better manage the amount of food eaten and it's easier to take control of weight issues.
The following tips are provided to support a healthy weight control plan for life:
- Drink plenty of water to help curb appetite throughout the day.
- Use visual cues to manage portions on a plate, reserving at least 1/2 of a plate for fresh vegetables, salads, and healthy choices.
- If hunger still persists after eating healthy, appropriate portions, drink water or eat a little fruit or other unsweetened liquids.Share desserts with a friend or partner.
- Instead of sugary desserts, opt for gelatin, fruits, sorbet, or flavored coffee or teas.
- Do not skip meals or hunger will present itself with a vengeance! It's more difficult to make sensible, healthy choices and eat reasonable portions if meals are skipped and hunger is overwhelming.
- Never eat from a package. Remove a serving size or reasonable portion.
- Do not totally avoid unhealthy foods that are favorites - instead, opt for perioidically eating a smaller portion. When foods are forbidden, they are often more tempting than ever.
- Use smaller serving size dishes for meals. Downsize dishes to downsize serving sizes and reduce calories. Smaller, colorful bowls for ice cream, cereal, or other foods can make portion control easier to manage
- Try sectioned plates with different colors to help manage portions.
- Read labels and make sure to find the serving size. A label that indicates there are 6 grams of fat in a serving may be a good choice, but only if that is for the entire package. If the package contains three (3) servings, that's a whopping 18 grams of fat!
In addition to portion control, it's essential to minimize some ingredients while optimizing others.
- Look for foods that are low in saturated fats and trans fats.
- Choose food items and beverages that contain little salt (sodium).
- Choose foods low in sugar (caloric sweeteners).
- Make sure as much of the fat consumed as possible is polyunsaturated and monosaturated fats.
- Keep fat intake between 20% to 35% of calories.
Following some simple guidelines will help make weight control easier. Although weight management is often a struggle and a challenge for many, it is not impossible. Begin a new lifestyle by changing eating habits that are focused on healthy foods and appropriate portions.
You have nothing to lose but the weight.
 |
