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10 Small Changes to Help Lose Weight

Be realistic! Remember that the weight you are trying to lose you didn't gain overnight, and it will not come off that fast either. Set a weight loss goal of a half pound to two pounds per week by exercising and using some of the healthy choices below. Lose weight and make small changes to help you keep it off!

  1. Spread your calories throughout the entire day. Figure out how many calories you need each day and divide those calories into three equal meals and one small snack. To prevent muscle loss, make sure that you are consuming at least 1200 calories each day.
  2. Don't rely on diet foods. Eat real foods. Fat-free, light and sugar-free foods don't satisfy you like real foods do, and there are still calories consumed when eating diet foods. Get out your food pyramid and choose foods from the basic food groups when counting your calories each day.
  3. Don't eliminate carbohydrates! Carbs are a good source of healthy vitamins and minerals and reducing or eliminating them can be an unhealthy choice. At a minimum you should consume 100 grams of carbohydrates every day to make sure your brain and muscles have the energy they need to function properly.
  4. Don't make drastic changes to your diet! You will lose the weight you want in a healthy way if you just make some small changes over time. This will also help you stick with your new healthier eating habits.
  5. Make sure that you are eating the correct portions. Meat should be about the size of a deck of cards and a serving of fruits, vegetables and grains is about 1/2 cup.
  6. What are you drinking? Don't forget to count the calories in what you drink. Check the calorie amounts in your juices, coffees, sodas and other beverages. Chose healthier options such as water and low-fat milk.
  7. How are you preparing your foods? Bake, steam, grill or broil your foods to decrease the amount of fat and calories that are added to your meal.
  8. Alcoholic beverages will give you no nutritional value adding calories and are processed as fat in your body. If you choose to drink, keep your intake to no more than one drink per day.
  9. Save desserts for special occasions and if you do eat dessert make sure you consume a moderate portion.
  10. Olive oil, canola oil and peanut oil are the best choices for cooking. Watch portions when using salad dressings, butters, cooking oils and other fats to keep calories down.

For more information, contact ACMC's Bariatrics & Weight Control Center.