Wednesday Oct. 09, 2019
Exercise and Eat Smart To Keep the Weight Off
Most successful dieters make changes in what, when, and how much they eat. The American Heart Association recommends following these healthy eating habits:
- Eat reasonable portions. Studies show most Americans eat food portions 2 or 3 times larger than necessary for good nutrition and weight maintenance. To restrict your portion sizes, use a salad plate instead of a dinner plate when dining at home. When dining out, split an entrée with a dining companion or order appetizer plates instead of full meals.
- Eat breakfast. People who eat breakfast eat fewer calories throughout the day and are less likely to overdo because of hunger at lunch or dinner.
- Shop smart. Stock up on fresh, low-fat foods. Use a shopping list, and don't shop when you're hungry.
- Plan all your meals. When you're going to a party or out to eat, decide ahead of time what you can do to make it easier to eat healthy.
- Manage cravings. When you really crave a high-calorie food, eat a small amount of it, instead of resisting until you give in and eat too much.
- Eat slowly. Taking your time and enjoying each bite makes meals and the food you eat more satisfying, so you are likely to eat less.
- Maintain motivation. Keeping your motivation up is an important part of making any change permanent. Try the following strategies if your effort starts to sag:
- Weigh yourself regularly. Doing so is an excellent way to keep your target goal — maintaining your weight — in front of you. Weekly (not daily) weigh-ins are best and allow you to take action, by cutting calories, exercising more, or both, if your weight creeps up to 3 pounds over your maintenance target.
- Cut yourself some slack. A lapse is a small mistake or a temporary return to old habits. This can happen when you have a bad day and overeat or don't exercise. A relapse is when you go back to old habits for several days or weeks. Remember, having a lapse or relapse isn't necessarily failing. Don't give up, but do get back on track.
- Avoid emotional eating. Try to use other ways to respond to life's stresses besides eating. Take a walk, start a new hobby, or calm yourself through meditation.
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