1. Take your time.
• Aim to lose only 1 or 2 pounds a week. People who lose
weight faster are more likely to gain it back.
• Don’t be tempted by “fad” diets and drugs. They don’t
work for long, and some are dangerous.
2.Pay attention to what you eat and drink.
• Keep a daily food diary for a while. Most people eat out
of habit and are unaware of how much they consume.
• Don’t eat in front of the TV. Get a real plate and sit down
at the table.
• Eat slowly. It takes about 20 minutes to start feeling full.
People who eat too fast often eat too much.
3. Watch your empty-beverage calories. • One regular can of soda, or one sugary
drink has about 150 EMPTY calories
(no nutritional value).
• One less sugar-sweetened drink a
day = a 15-lb. weight loss in a year.
• Drink water, unsweetened tea, or
low-fat milk instead of regular soda
and other sugar-sweetened drinks. 10 Weight-Loss Tips
4. Prepare more meals at home.
• It’s easier to know and control what you
eat when you prepare your own food.
• Home-cooked meals are usually healthier
and less expensive than eating out.
• Read Nutrition Facts labels when you shop.
5. Choose carefully when
eating out.
• To lose weight, eat out less.
• Some entrees and large fast-food meals have
more than 1,500 calories -- almost enough
for a whole day!
• When you do eat out, watch out for
large portions. Split an order, or take half
of it home.
• Choose healthier items, such as salads
(but watch the dressing!)
6. Eat more fruits and vegetables.
• Aim for 5 to 9 servings a day.
• They help keep you healthy – and fill you up on very few calories.
7. Feel FULL on fewer calories.
• Make smarter choices. You could have
8 to 10 servings of fruits and vegetables
for every ONE fast-food taco salad
(800 calories).
• Choose high-fiber foods that fill you up: fruits, vegetables,
beans, lentils, and whole-grain cereals, breads, and pasta.
• Have a broth-based soup or green salad at the
start of a meal.
• Drink plenty of water – at least 8 glasses a day.
8. Choose healthier snacks.
• Snack on fruits and vegetables instead of candy,
cookies, and chips.
• Try pretzels, low-fat popcorn, or low-fat frozen yogurt.
9. Don’t skip breakfast.
• People who eat breakfast lose weight easier.
• Skipping meals makes you hungrier and more likely to overeat.
10. Get moving!
• Physical activity improves mood and makes
you healthier – even if you don’t lose weight.
• Get at least 30 minutes of moderate physical
activity, such as brisk walk, at least
5 days a week.
• You don’t have to join a
gym or buy a lot of expensive
equipment.
• Just walking burns calories, improves
heart health, and strengthens muscles.
• Get off the bus or subway one stop early
and walk the rest of the way.
• Take the stairs instead of the elevator.
That Really Work!
