Weight Management for the Realist
1. Eat slowly. Listen to your hunger signals. Put your fork or spoon down between bites.
It takes 20 minutes for your body to realize you have had enough to eat.
2. Eat your fiber. The average person needs 25-35 grams (g) of fiber each day. Some of the best sources of high fiber foods are fresh fruits, fresh or steamed veggies, whole grains like brown rice and whole wheat breads, and last but not least, dried beans. An added bonus: fiber makes us feel full FASTER and LONGER!
3. Think before you drink! Drinks can add calories. Example: 12 ounces of orange juice is 180 calories. One orange the size of a tennis ball is only 60 calories. Orange juice: 0 grams of fiber. One orange: 2-3 grams of fiber.
4. Share an entrée when dining out or select an appetizer as your meal. Portion control is KEY to successful weight loss.
5. Use lower-fat cooking techniques. Grill, broil, or bake foods instead of frying. Use non-stick cooking spray instead of butter, oil, or margarine.
6. Drink at least 6 to 8 glasses of low-calorie beverages throughout the day. Water is always an excellent choice. Sometimes we mistake hunger for thirst. Feeling hungry midday? Drink a big glass of water and re-evaluate!
7. Don’t skip breakfast to cut calories! You are more likely to eat in excess later during the day if you skip breakfast.
8. There is no “forbidden food.” Think about it. You swear off pizza because you are trying to lose weight. What’s the first thing you want when you motivation starts to lag? You guessed it… pizza!
9. Detox your kitchen. In other words, throw out those less healthy snack and meal options that might wreck your healthy eating plan.
10. Take those extra steps! Every step burns a small amount of energy. Research has shown that walking for 10 minutes three times a day is just as effective as walking 30 minutes once a day. No amount of time is too small to take a quick stroll to burn some calories!Tip Sheet compliments of Jill Collins, RD, LDN, CDE. Jill Collins is a Registered and Licensed Dietitian/Nutritionist in the Memphis, TN area. Jill is also a Certified Diabetes Educator. She is proud owner of Wellness Within Reach, LLC, which provides unbiased, balanced, and realistic nutrition-focused advice. Jill is also committed to the community she lives and works in and donates 10% of her fees to the Mid-South Food Bank. To contact Jill for a personalized appointment, call 901-573-0053 or email her at eatrightyall@yahoo.com.
Ken & Jeff
owners & friends since 8th grade!
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Thank you for your loyalty and friendship throughout the years.
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