mardi 9 juin 2015
10 Weight-Loss Tips That Really Work
1. Take your time.• Aim to lose about 1 to 2 pounds a week. It’s safer to lose weight slowly.
• Don’t be tempted by quick weight-loss fixes. They don’t usually
work for long, and some are dangerous.
2. Pay attention to portion size.
• Never eat out of the bag or box, or drink straight from the bottle.
Always put food on a plate and pour your drink into a glass.
• Don’t eat in front of the TV or computer. You’re more likely to
overeat if your attention is on something else.
• Try to eat in one place, preferably at the table.
3. Stay away from sugary drinks.
• One 20-ounce sugary drink has about 250 empty
calories (no nutritional value).
• One less sugary drink a day can result in a 10-lb.
weight loss per year.
• Drink water, unsweetened tea or low-fat milk.
4. Prepare more meals at home.
• It’s easier to control what you eat when you prepare
your own food.
• Home-cooked meals are usually more nutritious and less expensive.
• Keep it interesting; try new, healthy foods – for example, fruits,
vegetables or whole grains you’ve never tried.
• Check the labels on packaged foods, especially serving size and
calories per serving. Remember, most adults need 2,000 or fewer
calories a day.
5. Choose carefully when eating out.
• Some restaurant entrees and fast-food meals have more than
1,500 calories – almost as many calories as you should have
for the whole day!
• When you do eat out, watch out for large
portions.Share a main course with a friend,
or take half home.
• Order a small size whenever you can.
• Choose healthier items, like salad (but ask
for dressing on the side).
6. Eat more fruits and vegetables.
• Fill half your plate with fruits and vegetables.
• They help keep you healthy – and fill you up on very few calories.
7. Feel full on fewer calories.
• Make smarter choices. For the same calories,
you can eat 8 to 10 servings of fruits and
vegetables for one fast-food taco salad.
• Choose high-fiber foods: fruits, vegetables,
beans, lentils, whole-grain cereals, breads and pasta.
• Have a broth-based soup or green salad at the start of a meal.
• Eat slowly. It takes about 20 minutes to start feeling full.
People who eat too fast often eat too many calories.
8. Choose healthier snacks.
• Snack on fresh fruits and vegetables instead of
candy, cookies or chips.
9. Don’t skip breakfast.
• People who eat breakfast are more likely to be at a healthy weight.
• Skipping meals can make you hungrier and more likely to overeat.
10. Get moving.
• Physical activity improves mood and health – even if you don’t
lose weight.
• Get at least 30 minutes of physical activity 5 days a week,
such as brisk walking or biking.
• Just walking burns calories,improves heart health and
strengthens muscles.
• You don’t have to join
a gym or buy expensive
equipment. Make
NYC your gym!
• Get off the bus
or subway one
stop early and
walk the rest of
the way.
• Take the stairs
instead of the
elevator.
• For free or low-cost
fitness activities
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