Strategies That Work for Weight Loss • SET REASONABLE AND ACHIEVABLE GOALS. Focus on losing ½ to 2 pounds per week for safe, long term weight loss. • PLAN AND CHOOSE TO EAT A HEALTHIER DIETARY PATTERN higher in vegetables, fruits, whole grains, low or non-fat dairy, seafood, lean proteins, legumes, and healthy fats from nuts and seeds. • DON’T SKIP MEALS. Keep healthy snacks like fruits and vegetables handy. • START AN EXERCISE PROGRAM. First, review the American College of Sports Medicine guidelines for beginning an exercise program at acsm.org. Use a pedometer to see how physically active you are during the day. Work to increase your daily steps. • ASK FOR SUPPORT FROM FAMILY AND FRIENDS. They can help in overcoming barriers that have prevented success in the past. Maximize Success • Have a REGISTERED DIETITIAN DETERMINE how many calories you should be eating. • REDUCE CALORIES BY DECREASING PORTIONS A LITTLE AT EACH MEAL. Decrease higher calorie foods and increase lower calorie foods like non- starchy vegetables. Try eating on a 10-inch plate or smaller and resist those second helpings. • KEEP A FOOD DIARY Use a pen and paper or try one of the many excellent free websites or phone apps to track your daily intake. • REDUCE THE NUMBER OF TIMES YOU EAT foods prepared away from home. • LEARN HOW TO READ AND INTERPRET food labels. Additional Healthy Tips • FIND EASY WAYS TO IMPROVE THE QUALITY OF YOUR DIET (e.g, reduce or eliminate sugar-sweetened drinks, alcohol, high calorie foods, and desserts). • DRINK 2 CUPS OF WATER RIGHT BEFORE A MEAL. This may help reduce caloric intake. • LISTEN TO YOUR BODY. Eat when feeling the first pangs of hunger. Stop as soon as you start to feel satisfied. • EAT SLOWLY. Eating slowly gives your “satiety signal” a chance to kick in. • WEIGH YOURSELF REGULARLY. Once per week is sufficient. Achieving and Maintaining a Healthy Weight Written by SCAN registered dietitian nutritionists (RDNs) to provide nutrition guidance. The key to optimal meal planning is individualization. Contact a SCAN RDN for personalized nutrition plans. Access “Find a SCAN RDN” at www.scandpg.org or by phone at 800.249.2875. Conct SCAN | 800.249.2875 © 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Contributed by: Mark Hoesten, RD, LD (2012) | Updated by Kelly L Kester, MS, RD, LDN and Molly DePrenger, MS, RDN, LDN (2016) References 1. National Institutes of Health. National Heart, Lung, and Blood Institute. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. Publication No. 98-4083. September 1998. 2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Scientific Report of the 2015 Dietary Guidelines Committee, February 2015. 3. Carlson O, Martin B, Stote KS, Golden E, Maudsley S, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Rumpler WV, et al. Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women. Metabolism 2007;56:1729-34. 4. Wansink B, van Ittersum K. Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste. J Exp Psychol Appl 2013;19:320-32. 5. Kong A, Beresford SA, Alfano CM, Foster-Schubert KE, Neuhouser ML, Johnson DB, Duggan C, Wang CY, Xiao L, Jeffery RW, et al. Self-monitoring and eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women. J Acad Nutr Diet 2012;112:1428-35. 6. Nguyen BT, Powell LM. The impact of restaurant consumption among US adults: effects on energy and nutrient intakes. Public Health Nutr 2014;17:2445-52. 7. Ollberding NJ, Wolf RL, Contento I. Food label use and its relation to dietary intake among US adults. J Am Diet Assoc 2010;110:1233-7. 8. Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring) 2010; 18:300-7. 9. Stookey JD, Constant F, Popkin BM, Gardner CD. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity (Silver Spring) 2008;16:2481-8. 10. Shah M, Copeland J, Dart L, Adams-Huet B, James A, Rhea D. Slower eating speed lowers energy intake in normal-weight but not overweight/obese subjects. J Acad Nutr Diet 2014;114:393-402. 11. Linde JA, Jeffery RW, French SA, Pronk NP, Boyle RG. Self-weighing in weight gain prevention and weight loss trials. Ann Behav Med 2005;30:210-6. Mo n d a y, A p r il 1 0 t h Tues d a y, A p r il 1 t h 10 ”
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Strategies That Work for Weight Loss• SET REASONABLE AND
ACHIEVABLE GOALS. Focus on losing ½ to 2 pounds per week for safe, long term weight loss.
• PLAN AND CHOOSE TO EAT A HEALTHIER DIETARY PATTERN higher in vegetables, fruits, whole grains, low or non-fat dairy, seafood, lean proteins, legumes, and healthy fats from nuts and seeds.
• DON’T SKIP MEALS. Keep healthy snacks like fruits and vegetables handy.
• START AN EXERCISE PROGRAM. First, review the American College of Sports Medicine guidelines for beginning an exercise program at acsm.org. Use a pedometer to see how physically active you are during the day. Work to increase your daily steps.
• ASK FOR SUPPORT FROM FAMILY AND FRIENDS. They can help in overcoming barriers that have prevented success in the past.
Maximize Success• Have a REGISTERED DIETITIAN
DETERMINE how many calories you should be eating.
• REDUCE CALORIES BY DECREASING PORTIONS A LITTLE AT EACH MEAL. Decrease higher calorie foods and increase lower calorie foods like non-starchy vegetables. Try eating on a 10-inch plate or smaller and resist those second helpings.
• KEEP A FOOD DIARY Use a pen and paper or try one of the many excellent free websites or phone apps to track your daily intake.
• REDUCE THE NUMBER OF TIMES YOU EAT foods prepared away from home.
• LEARN HOW TO READ AND INTERPRET food labels.
Additional Healthy Tips• FIND EASY WAYS TO IMPROVE THE
QUALITY OF YOUR DIET (e.g, reduce or eliminate sugar-sweetened drinks, alcohol, high calorie foods, and desserts).
• DRINK 2 CUPS OF WATER RIGHT BEFORE A MEAL. This may help reduce caloric intake.
• LISTEN TO YOUR BODY. Eat when feeling the first pangs of hunger. Stop as soon as you start to feel satisfied.
• EAT SLOWLY. Eating slowly gives your “satiety signal” a chance to kick in.
• WEIGH YOURSELF REGULARLY. Once per week is sufficient.
Achieving and Maintaining a Healthy Weight
Written by SCAN registered dietitian nutritionists (RDNs) to provide nutrition guidance. The key to optimal meal planning is individualization. Contact a SCAN RDN for personalized nutrition plans. Access “Find a SCAN RDN” at www.scandpg.org or by phone at 800.249.2875.
Contact SCAN | 800.249.2875
© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Contributed by: Mark Hoesten, RD, LD (2012) | Updated by Kelly L Kester, MS, RD, LDN and Molly DePrenger, MS, RDN, LDN (2016)
References1. National Institutes of Health. National Heart,
Lung, and Blood Institute. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. Publication No. 98-4083. September 1998.
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Scientific Report of the 2015 Dietary Guidelines Committee, February 2015.
3. Carlson O, Martin B, Stote KS, Golden E, Maudsley S, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Rumpler WV, et al. Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women. Metabolism 2007;56:1729-34.
4. Wansink B, van Ittersum K. Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste. J Exp Psychol Appl 2013;19:320-32.
5. Kong A, Beresford SA, Alfano CM, Foster-Schubert KE, Neuhouser ML, Johnson DB, Duggan C, Wang CY, Xiao L, Jeffery RW, et al. Self-monitoring and eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women. J Acad Nutr Diet 2012;112:1428-35.
6. Nguyen BT, Powell LM. The impact of restaurant consumption among US adults: effects on energy and nutrient intakes. Public Health Nutr 2014;17:2445-52.
7. Ollberding NJ, Wolf RL, Contento I. Food label use and its relation to dietary intake among US adults. J Am Diet Assoc 2010;110:1233-7.
8. Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring) 2010; 18:300-7.
9. Stookey JD, Constant F, Popkin BM, Gardner CD. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity (Silver Spring) 2008;16:2481-8.
10. Shah M, Copeland J, Dart L, Adams-Huet B, James A, Rhea D. Slower eating speed lowers energy intake in normal-weight but not overweight/obese subjects. J Acad Nutr Diet 2014;114:393-402.
11. Linde JA, Jeffery RW, French SA, Pronk NP, Boyle RG. Self-weighing in weight gain prevention and weight loss trials. Ann Behav Med 2005;30:210-6.
Monday, April 10th Tuesday, April 11th
10”
Related Documents
