June 17, 2011

Healthy Weight Loss

weight lossDoes this sound familiar? You got tired of hearing your doctor and family bug you about
losing weight to prevent or manage type 2 diabetes. So, you got a two-week diet plan
from a friend. You started gung-ho. The first few days were great. Then you found there
were nights you didn’t have time to fix your food and the family dinner. By the weekend
your family wanted to have pizza. And the diet went out the door when you left for your
favorite pizza place.
Many people try to lose weight, but fewer people lose weight and keep it off. This
happens for several reasons. Sometimes people aim to lose too much weight too fast. Or
they try to follow a food plan that isn’t how they can eat long term. Reality is that losing
weight in a healthy way and learning how to to keep it off for years, is not easy. It takes a
new way of thinking. Are you ready?

Set Your Goals:
• Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of
your goals should be to lose a few pounds and be able to keep it off for a long
• Choose a time to start when you feel the next couple of weeks life will be as calm
and in control as possible.
• Do a self-check on what and when you eat. Keep honest food records for about a
week. Write down everything you eat or drink. Use these records to set a few food
goals. These food goals should be small changes you can easily make to your
existing food habits.
• Don’t look for a magic bullet diet. They don’t exist. You’ll do best if you base
eating habits on what you found out in your self check food records. Do you
snack a lot? Could you snack on a piece of fruit, pretzels, or nuts instead of chips
or a candy bar? Are your portions too large? Do you eat too many sweets?
• Be ready to change your food habits (and perhaps your family’s food habits) for
good. Say good bye to some of your unhealthy habits and food choices.
• Do a physical activity self-check. How much exercise do you get? How can you
work more of it into your day? The tip sheet – Be Active, But How can help

Be Ready to Start:
• Learn about how much you should eat to eat healthy.
• Get hints for how to make healthy eating happen in your life.
• Clear the refrigerator and pantry of those tempting items. Having them out of the
house makes it easier to say no.
• Stock the house with healthier foods. If you have plenty of fruits and vegetables,
it will make it easier for you to eat them. Keep the fatty foods and sweets to a
• Use soups, salads, raw vegetables and fruits to fill up. Eating fewer calories
doesn’t mean facing an empty plate. You need to feel full to have long term
• Think through how you will deal with common food problems. Don’t put these on
hold. At times you’ll have to grab a fast food meal. So, think about the healthiest
and most satisfying options. You’ll want to enjoy a restaurant meal now and then.
Ask your dining partner if they are willing to share. Can you order a doggie bag
and put half the food away before you eat? How can you deal with work parties
and holiday meals?. Having a plan will help you.

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