4 Tips to Lose Wight and Live Healthier

Posted on January 8th, 2013

Watch your serving size

  • Pour one serving of chips into a bowl rather than eating right from the big bag
  • Fill your plate once, skip the second
  • Check labels to see if your serving size matches the label
  • Don’t super size - choose a small drink and a small order of fries
  • Have a plain old burger, not one with a special sauce or extra large patty
  • Don’t overeat when you eat out—share an entrée with a friend or take it home for lunch the next day

Cut down on high-kcalorie foods

  • Have one scoop of ice cream rather than two
  • Use less butter or margarine on your toast
  • Bake, roast, or grill, rather than fry your food
  • Skip the baked goods and have fruit for dessert
  • Bring your own lunch instead of buying lunch in the cafeteria - Have an apple with lunch instead of a candy bar
  • Have water instead of soda - Switch to low-fat milk

Don’t get too hungry

  • Eat breakfast, you’ll eat less later in the day
  • Fill up on high-fiber foods
  • Increase your vegetable servings
  • Plan nutrient-dense snacks
  • Keep cut up veggies and fruit available for snacks
  • Cut down on high-fat and high-sugar choices

If you want to eat more - exercise more

  • Go for a bike ride
  • Try bowling instead of watching TV on Friday night
  • Take a walk during your lunch break or after dinner
  • Play tennis, you don’t have to be good to get plenty of exercise
  • Shoot some hoops
  • Get off the bus one stop early

Reference:

Smolin, L. A. & Grosvenor, M. B. (2010). Nutrition: science and applications (2nd ed.). Hoboken, NJ: Wiley.

Questions or comments? Send me an email