Easy Ways to Lose Weight Helpful Guidelines for Successful

Weight loss should occur when you eat fewer calories than you burn.  Increasing physical activity while limiting your calories will increase your rate of weight loss.  Increasing physical activity will also help you to maintain your weight after weight loss.  Discuss appropriate calorie levels and serving sizes with your dietitian.

• 1. Keep a written food and physical activity journal.
• 2. Weigh yourself once per week at the same time of day, with the same amount of clothing, and on the same scale.
• 3. Eat breakfast everyday and do not skip meals. Skipping meals can lead to extreme hunger, overeating and poor food choices.
• 4. Plan your meals and eat around the same time every day.
• 5. Pick an eating area at home and/or work. 
• 6. Turn off the TV and/or computer during meals and snacks.
• 7. Eat slowly. Take 30 minutes for a meal.  It takes 20 minutes before you feel full, so wait 20 minutes after your first serving before taking a second serving.
• 8. Eat protein foods first to help you feel full sooner.
• 9. Read food labels to help control portions of food.
• 10. Eat less fat and sugar.  Eat more fiber, including fresh fruits/vegetables and whole grains.
• 11. Limit restaurant and fast food meals.
• 12. Don’t keep problem foods around the house and/or at work.  A problem food is a food that you are likely to eat too much of or too often if readily available.
• 13. Drink at least 8 cups (64 ounces) of liquids per day.  Focus on calorie-free, caffeine-free beverages.
• 14. Get adequate sleep each night (7-9 hours).

 Food Preparation:

•  Use low fat cooking methods such as baking, grilling, boiling, poaching, broiling, roasting, steaming or microwaving without additional fat.
• Avoid or limit frying. 
• Place meat on a rack so the fat will drain off during cooking.
• Remove skin from poultry before cooking.
• Trim all visible fat from food (i.e. poultry and meat) before cooking. 
• Use non-stick cookware or cooking sprays.
• Use egg whites or egg substitute in place of whole eggs.
• Season food with spices, butter flavoring (such as Butter Buds®), lemon or low-fat dressings. 
• Limit high-fat sauces or gravies such as sour cream, regular salad dressings, full-fat gravy, and creamer cheese sauces (such as Hollander or Alfredo sauce). 
• Use a sugar substitute in place of sugar.  Replace sugar in recipes with a sugar substitute that can be used in baking or cooking. Restaurant Eating/Take-Out
• Limit appetizers, bread with butter, and chips. 
• Select a salad with light dressing on the side or broth-based soup as your first course.
• Choose foods prepared using low fat cooking methods.
• Request sauces, dressings, and gravies on the side.

• Place a portion of your meal in a take-home container before you start eating.
• Share an entrée with a friend.
• Consider purchasing a pocket-sized calorie counter book to help make healthy choices.

 Food Groups and Recommended Portion Sizes

Image via PDF

Empty Calorie Foods

Tips for Serving Sizes:
3 oz meat, poultry or fish is approximately the size of a “deck of cards.”
1 oz of cheese is equivalent to 4 playing dice, 1 slice American cheese, or 1 mozzarella stick. 

1 serving of fresh fruit is approximately the size of a tennis ball.
3 oz baked potato is approximately the size of a small computer mouse.    

• Use measuring cups to measure both dry and liquid foods.  This will help you learn what a serving size looks like on your plates, bowls, and glasses.  
• Consider using smaller plates (for example, salad plates), bowls, and glasses to help control serving sizes.  
• Use a food scale to measure cooked meats, nuts, and dry foods.

Tips to Become More Physically Active:

• Consult your doctor before beginning any exercise routine. 
• Begin slowly and work toward a goal of 30-90 minutes of moderate intensity activity most days of the week.  
• Find activities you enjoy and spread physical activity throughout the day.

Reward yourself for reaching your goals.  Some examples are:

• Buy yourself new sports equipment 
• Ask your spouse to take the kids for an hour  
• Visit a friend 
• Spend more time on your favorite hobby  
• Buy yourself some flowers or a plant  
• Enjoy a long hot bath

™If the weather is bad, have a backup plan.  For example, take a walk in the local shopping m
all. Wear comfortable and supportive shoes for walking.  Leave your sneakers near the door to remind yourself to walk. 

Exercise before work.
             OR
Bring a change of clothes to work and head straight for exercise on the way home.

Schedule exercise on your calendar.
Try to develop the habit of integrating more activity into your daily routine.  

• Take the stairs instead of the elevator  
• Park farther away from work or the store  
• Walk instead of driving to work or the store  
• Take one item up or down the stairs at a time instead of everything in one trip

Vary your activity to avoid boredom. Listen to music while you exercise or
exercise with a friend.
™Use a pedometer to keep track of your steps.