Weight loss
The loss of body weight to a certain degree is attained from a daily regime process or
may be due to an illness. Reasons for losing weight vary from individual to individual
based on lifestyle setup. If one’s option or [medical case] is to lose weight deliberately,
well here are some guidelines to help you through the process.
Healthy weight loss tips:
General Tips
• Eat at least three times per day.
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit
before you feel full, stuffed, or sick from eating. You can have more if you are really
hungry.
• If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes
before you have more food. Often, the craving will go away.
• Drink plenty of calorie-free drinks (like water, diet soda etc.) you may be thirsty, not
hungry.
• Pick lean meats, low-fat, nonfat cheese, skim (nonfat) or 1% fat milk instead of
higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits, and whole grains are good sources.
• Cut back on sugar. For example, drink less fruit juice and regular soda.
• Limit the amount of alcohol or wine etc. that you drink.
Food Preparation
• Plan meals ahead of time.
• Try cooking methods that cut calories:
O Cook without adding fat (bake, broil, roast, boil).
O Use low-calorie foods instead of high-calorie ones when possible.
• Cook only what you need for one meal (don’t make leftovers).
• If you do make extra portions, put them away as soon as they are ready so you can save
them for other meals. Store the leftovers in containers.
• Cook when you are not hungry and refrigerate tomorrow’s dinner
after you have finished eating tonight.
• Make fruits, vegetables, part of each meal.
• Drink water while you cook.
Mealtimes
• Drink a glass of water before you eat. Drink more during meals.
• Use smaller plates, bowls, glasses, and spoons.
• Divide your plate into four equal parts. Use one part for meat, one for starch (such as
pasta, or bread), and two for no starchy vegetables.
• Put salad dressing on the side instead of mixing it with the salad.
• Enjoy fruit for dessert instead of cake, pie, or other sweets.
• Leave a little food on your plate.
Snacking
Snacking can be part of your plan for healthy weight loss. You can eat six times per day
as long as you plan what to eat and don’t eat too many calories.
• Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you
may be more likely to eat whatever is available, such as candy, cookies, or other “quick”
choices.
• Keep low-calorie snacks in a special part of the refrigerator. Good choices include the
following:
o Reduced-fat string cheese, low-calorie, and nonfat.
o Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips,
cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.
o Fresh fruit.
