No matter how much weight you may want to lose, making small adjustments to your caloric intake, coupled with moving more and sitting less, can make a big difference in your health. Losing just 5-7 percent of your weight can substantially reduce your risk of chronic disease and improve your overall health.
Here are six small changes you can make today:
- Scale Down. Using smaller plates, glasses, and bowls will reduce your portions and calorie intake.
- Take it Slow. Putting your fork down between bites can help you eat less. It really does take 20 minutes for your brain to get the message you are full.
- Fill up on Fiber. Eat more whole grains, vegetables, fruits, and legumes to keep you feeling satisfied.
- Watch what you drink. Avoid high calorie beverages such as soda, fruit juices, sweetened coffees, flavored water and high fat dairy. These beverages can spike your caloric intake, thus sabotaging your weight loss. Drink water or seltzer instead.
- Eat regular meals, including breakfast. Wake up your metabolism by eating breakfast. It helps reduce your risk of overeating throughout the day. Plus, it improves concentration and productivity!
- Be Active. Aim for 30 minutes each day. Make it fun! Play golf, go bowling, take a hike/walk, plant a garden. Small bursts of any activity can boost your metabolism.
Nutritionists encourage you to keep it real: A 10 pound weight loss is easier to achieve and more realistic to maintain than a larger loss and can make a big difference in your health. Keep in mind that portions, calorie intake, nutrition and exercise all count towards weight loss, along with keeping your goals realistic. Making small changes can bring big rewards. Eating 100 fewer calories and exercising to burn 100 calories each day would result in a 20 pound weight loss over a year.
For information about our Outpatient Nutrition Services or programs, or if you wish to make an appointment with a Registered Dietitian, please call Winchester Hospital or Wilmington Family Medical Center.