Healthy Weight Management

Low carb, low fat, liquid meals, meal bars, pills, supplements—these seemingly quick and easy fixes are tempting to try over and over again in the hope that something will work. For thorough reviews of many of these popular diets—the pros, cons, and other information—visit www.dietsurf.com. This website provides great information for people wanting to lose weight. The bottom line is that, unfortunately, these "diets" can leave a person discouraged—and hungry! What really works for achieving a healthy weight and staying there?

Habits for a Healthy Weight
Eating for a Healthy Weight
Guidance
Links

Ideas to Change your Thinking about Eating:

Work to be a "normal eater": view food as fuel for your body—not as an emotional comfort, and abandon the diet mentality—no more severe restriction or deprivation.

Pay attention to hunger and satiety: eat when physically hungry, don't let yourself get too hungry, and stop eating when you are satisfied or comfortably full.

Eat consciously – taste every bite!

No more "all or nothing"—get rid or cravings and binges: eat consistently throughout the day, so you don't set yourself up for ravenous hunger, cravings and then binges. Make sure you have enough protein at each meal and enjoy those occasional indulgences—weekly and one portion!

Respect your body now,
a positive body image helps you make healthier choices.
Don't buy into the "thin is better" myth.

Remember that changing health habits takes time.
Measure success by your positive changes. Life changes will eventually lead to a healthy body weight

Habits for a Healthy Weight | top

1. Focus on lifestyle changes – NOT on a diet

Evaluate your current eating habits
How much physical activity are you doing?
Do you get enough sleep?
Are you finding healthy ways to cope with and alleviate your stress?

2. Individualize your efforts

Find fun ways to incorporate movement and physical activity
(see "The Exercise Edge")
What are realistic changes to improve your diet?
How can I incorporate rest and relaxation in my day?

3. Break down your weight goal into several small goals

Add one vegetable to dinner and subtract one soda from your day, for example
Go hiking or biking on the weekend to get started with movement
Take ten minutes after dinner to do a stress reducing activity such as coloring, playing music, or just daydreaming

4. Be prepared to devote time and energy to maintain your personalized "program."

5. Plan indulgences. No "forbidden foods" – just remember to choose them weekly and in single servings. Taste, appreciate and enjoy every bite.

6. Continue to add new goals

Eating for a Healthy Weight | top

Eat a variety of foods from the Food Guide Pyramid.
Focus on consuming more vegetables, fruits, and whole-grains.
Eat breakfast every day. Studies show that eating in the morning leads to less night time eating.
Control your portion sizes. Read the serving sizes carefully on the Food Guide Pyramid.
Plan meals and snacks ahead of time to make it easier to follow the Pyramid guidelines.
Go easy on caloric beverages including juices, soft drinks and alcoholic drinks.
Share an entrée or take half home when eating out.

Want More Guidance?

Ask a registered dietitian. See Nutrition Services for more information.

Links | top

Sisters Together: Move More, Eat Better
Shape Up America!
National Weight Control Registry