Weight Management

Provided Courtesy of RD411.com Where health care professionals go for information Weight Management Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHES Review Date 3/10 G-1292

If overweight, why lose 5%-10% of your body weight? • Reduces blood pressure, glucose, and cholesterol • Increases life span, energy, self-esteem, and quality of life • Improves arthritis, knee pain, and back pain • For ever l pound (lb) lost, 4 lb of pressure is relieved from the knees

Did you know? • You can enjoy all the foods you love and still lose weight • People who eat breakfast are thinner • You are more likely to succeed if you set small, realistic goals you know that you can accomplish

How? • Get active • A 200-lb person uses 91 calories to walk 1 mile (or 2000 steps) • Learn to manage stress • Pay attention to calories • 3500 calories=1 lb of fat • To lose 1 lb/week, create a 500-calorie deficit/day

What does 500 calories look like? 20 fl oz 2.05 oz (58 g) 240 calories 260 calories g=grams, fl oz=fluid ounce, oz=ounce

Evaluate your extras: Where can you cut back? • About 30 calories in every bite • Condiments: • 1 tablespoon (Tbsp) butter=100 calories • 1 Tbsp mayonnaise=90 calories • 1 Tbsp ranch dressing=290 calories • Portion sizes: • ½ vs 1 cup (C) of pasta • ⅓ vs 1 C of rice • 3 vs 6 oz of meat • Drinks

Liquid calories

Making healthier food choices • Where to start? • Do you eat a variety of foods from the basic food groups (dairy, meat/bean, fruit, vegetable, and grain)? • Do you aim for low-fat dairy, lean meats, and whole grains? • Do you limit fats and sweets? • How to start? • Plan • Pay attention to serving sizes • Look at food labels Do not miss out on important vitamins

Snacking • Pretzels or baked chips, instead of regular potato chips • Instant oatmeal with a piece of fruit • High-fiber cereal or bar • Nuts, seeds, and raisins • Lite popcorn and a cheese stick • Canned fruit in lite juice with a peel-back lid

Snacking (cont’d) • Fruits and vegetables—if needed, use fruit dip or reduced-fat dressing or hummus (example—baby carrots and cherry tomatoes) • Whole-wheat crackers and applesauce

Lunches • Add a piece of fruit, serving of vegetables, and lite yogurt or a cheese stick to any of these: • Whole-wheat bread with lean meat • Tuna salad sandwich made with fat-free or low-fat mayonnaise • Turkey hot dog, cut up in some baked beans • Turkey pepperoni on whole-grain crackers • If microwave is available: • Canned soup—look for clear soups vs creamy • Canned ravioli—look for 98% fat free

Fast-food challenges • Evaluate how many times you eat out each week • Make a goal to eat out one less time each week • Say “no thank you” to the biggy sizes

Fast-food challenges (cont’d) • Search the menu for healthier alternatives when going out to eat: • Choose grilled or baked vs fried foods • Substitute a baked potato for French fries • Ask for condiments on the side • Limit extra calories, such as the free bread or chips that come with the meal • Avoid beverages with calories

Get moving • Exercise is medicine • Do you get the minimum recommended? • 30 minutes of moderate-intensity aerobic activity 5 days/ week and • Muscle-strengthening activities on 2 or more days/week that work all major muscle groups • Do not become a statistic

Step 4: Manage Stress Learn ways to manage stress

Tips for life • Do not drink calories • Stay hydrated • Change habits: • Eat three meals/day • Eat slowly • Pack a lunch or get the healthier meal if you eat out • Focus on fruits and vegetables • Get active • Manage stress • Try the low-fat or nonfat version I dare you!

Get support • Join a weight management program • Talk to your doctor about your goals • Set goals and action steps to achieve goals with others • Get a workout or weight-loss buddy • Knowledge is power: • http://www.sparkpeople.com • www.fitday.com • www.thedailyplate.com

The choice is yours!

Weight Management