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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 240 calories 2.05 oz (58 g) 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 Beverage Water (8 fl oz) Diet soda or unsweetened tea (8 fl oz) Crystal Light® or other sugar-free drinks (8 fl oz) Lite cranberry juice (8 fl oz) Lite beer (12 fl oz) Alcohol (1.5 fl oz), wine (6 fl oz), beer (12 fl oz) Orange juice, apple juice, apple cider (8 fl oz) Cranberry cocktail (8 fl oz) Calories 0 0 5-10 40 100 110, 124, 150 110-120 130 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 not miss – Do you limit fats and sweets? • How to start? – Plan – Pay attention to serving sizes – Look at food labels 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 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!