- Focus on progress not perfection
- Start with small, achievable goals
- Track food intake and reduce caloric intake if indicated
- Even just for a few days or a week, it is nice to get a baseline of how much you are eating daily
- My Fitness Pal is a helpful tool
- Weigh yourself weekly
- Be mindful of serving sizes and portion control
- An easy way to approximate portions is to use your hand:
- Fist – 1 cup carb/pasta/rice/fruit/veggie
- Palm – protein
- Thumb 1 TBSP
- Thumb tip 1 tsp – fats/sugars/oil
- An easy way to approximate portions is to use your hand:
- Stop eating when still slightly hungry
- Limit processed foods, sugar and refined carbs
- Set-up your environment for success keeping only healthy foods in the house
- Eat more fruits & vegetables
- Increase fiber-rich foods that fill you up
- Recommended intake according to the American Heart Association, is 21-25 grams/day for women
- Quality protein keeps you full longer
- Drink more water
- Spend time with people that are healthy and active
- Increase physical activity to improve quality of life and decrease risk for chronic health conditions
- Work up to 30 to 60 minutes a day, 3 to 5 days a week
- Something is better than nothing
- If asked how hard you are working, the answer would be “somewhat hard” to “hard”
- Vary method and intensity for greatest benefit
Determining Your Ideal Weight
- Can I do what I want physically?
- Are my health numbers good (blood pressure, blood sugar, cholesterol)?
- The NIH Body Weight Planner provides helpful information and is a great place to start