Weight Loss Tips

Many people want to lose weight, especially after the holiday season when it's a New Year's resolution.  If there was a miracle diet plan or pill, everyone would be thin.

Eating healthy foods should be part of a lifestyle and not short term "diet" you are on for a few months and then revert to previous eating habits. Make a few diet changes, increase exercise and you will be successful!  Small changes can make a big difference over time!  Here are a few tips:

1. Eat at least three meals a day: Skipping meals makes you even hungrier for the next meal which causes many to overeat.  
2. Eat slowly: It takes 20 minutes for your stomach to signal your brain that you are full!  Pay attention for signs of feeling full.  
3. Drink enough calorie-free drinks: Many times we are thirsty when we think we are hungry.  Also, as we age, we lose some of our thirst cues and do not feel thirsty.  Drink enough water, sugar-free tea, coffee or diet drinks. Try to reduce the amount of juice, regular soda and alcohol consumed.
4. Eat enough fiber: Fiber helps us feel full, helps keep us regular and helps lower our cholesterol.  Choose whole grains, vegetables, fruits and beans.  
5. Plan meals and snacks: At the beginning of the week, decide what meals and snacks you will make and buy food accordingly.  Prepare healthy foods ahead of time, such as washing and cutting fruit and vegetables, so they are easy to eat and grab if you are on the run.  
6. Cooking foods: Limit the amount of oil used in cooking.  Try to bake, broil, roast or grill instead of frying, which adds extra calories and fat. 
7. Exercise: Aim for at least 30 minutes per day.  This does not only need to be at a gym. Many activities count as exercise including three 10-minute walks, dancing, cleaning and sports.
8. Use smaller plates: Over the years, the portion sizes of our foods have significantly increased and we believe we are done with a meal when our plate is clean. Using a smaller plate is an easy trick to help reduce calories.   Consume a big salad with low fat dressing and have 1/2 of your plate filled with vegetables, 1/4 with starch (rice, potatoes, bread, pasta) and a 1/4 with lean meat (chicken breast, pork loin, sirloin, turkey breast, fish).

Changing Portion Sizes Then And Now