WHAT TO DO
TO REACH A HEALTHY WEIGHT
Start with finding out your BMI
- Your BMI is based on your height & weight
- It's one way to see if you're at a healthy weight
- Underweight: Your BMI is less than 18.5
- Healthy weight: Your BMI is 18.5 to 24.9
- Overweight: Your BMI is 25 to 29.9
- Obese: Your BMI is 30 or higher
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If you want to lower your BMI,
you will want to focus on a combination of healthy eating & exercise
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TO LOWER YOUR BMI
Always Eat Breakfast
- Skipping breakfast is a bad idea for those seeking to lose weight
- Some studies show that skipping breakfast makes weight loss more difficult, since it leads to hunger & potential overeating later on in the day
- Healthy breakfast choices include high-fiber grain cereals, lowfat milk, dairy products & fruit
Include Fiber In Your Diet
- Most Americans don't consume enough fiber
- It's recommended women get about 25 grams a day, while men should consume about
38 grams - Fiber has a range of health benefits
1. It assists with digestion
2. Lowers cholesterol levels
3. Prevents constipation - Fiber can also help those on a weight-loss plan by making you feel more full
- Dietary sources of fiber include
1. Beans
2. Whole grains
3. Oatmeal
4. Vegetables
5. Fruits
Drink plenty of water OR other calorie-free beverages
- Before you tear into that bag of potato chips, drink a glass of water first
- People sometimes confuse thirst with hunger, so you can end up eating extra calories
when an ice-cold glass of water is really all you needed - If plain water doesn't cut it, try drinking flavored sparkling water or brewing a cup of"
fruit-infused herbal tea
Be careful about your nighttime snacks choices
- Mindless eating occurs most frequently after dinner, when you finally sit down & relax
- Snacking in front of the TV is one of the easiest ways to throw your diet off course
- Either close down the kitchen after a certain hour or allow yourself a low-calorie snack
like a 100 calorie pack of cookies or 1/2 C scoop of low-fat ice cream
Moderately enjoy your treats
- Instead of cutting out your favorite treats altogether, be a slim shopper
- Buy 1 fresh bakery cookie instead of a box or a small portion of candy from the bulk bins instead of a whole bag
Eat several mini-meals during the day.
- If you eat fewer calories than you burn, you'll lose weight
- But when you're hungry all the time, eating fewer calories can be a challenge
- Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite & weight
1. Divide your daily calories into smaller meals or snacks
2. Enjoy most of them earlier in the day
3. Dinner should be the last time you eat.
Eat some protein at every meal
- Protein is the ultimate fill-me-up food
- It's more satisfying than carbs or fats & keeps you feeling full for longer
- It also helps preserve muscle mass & encourages fat burning
- So be sure to incorporate healthy proteins like fish, lean meat, egg whites, yogurt, cheese,
soy, nuts or beans into your meals & snacks
Use Spices
- Add spices or chilies to your food for a flavor boost that can help you feel satisfied
- Food that is loaded with flavor will stimulate your taste buds & be more satisfying, so you
won’t eat as much
Stock your kitchen with healthy, convenient foods
- Having ready to eat snacks & meals quickly on hand sets you up for success
- You'll be less likely to order a pizza if you can throw together a healthy meal in 5-10 minutes
- Keep on hand
1. Frozen vegetables
2. Whole-grain pasta
3. Reduced-fat cheese
4. Canned tomatoes
5. Canned beans
5. Pre-cooked grilled chicken breast
6. Whole grain tortillas or pitas
7. Bags of salad greens
Don't Keep Fattening Foods In Your Pantry
- Weight loss is even harder when you are faced with the presence of forbidden or
unhealthy foods - So clear your pantry of fattening foods
- If you want an occasional treat, pick it up on your daily walk
Understand Portion Sizes
- Forget large portions
- Use measuring cups & a kitchen scale to measure your portion sizes for the first couple
of weeks - Using smaller plates & glasses can make it easier to limit yourself to realistic portion sizes
- Restaurant meals can be split into two portions
- Snack foods should be portioned out in advance
- Never snack directly from a large container of food
Order Children's Portions at Restaurants
- Ordering children's portions in restaurants is a popular way to keep consumption to a reasonable level
- Using smaller plates to make your portions appear bigger is a similar tactic
- You're more likely to feel satisfied when your plate looks full
Eat Vegetables Instead of Pasta
- Switching 1 portion of starch (1 C) for vegetables saves about 100-200 calories
- Doing this for a year can lead to a full drop in dress or pants size
Chew Sugarless Gum
- Chewing sugar-free gum can help with cravings & help reduce hunger
- Fresh breath is an added benefit
- Sugar-free gum shouldn't replace your regular healthy food choices
- Be aware that Sorbitol, a sugar alcohol, is sometimes used to make sugar-free gum
& can cause diarrhea in some cases
Get Enough Sleep
- Sleep deprivation causes hormonal imbalance that can make weight loss more difficult
- Lack of sleep leads to high levels of ghrelin, which stimulates the appetite
- Likewise, leptin (a hormone that signals when you are full) is produced in low levels when
sleep is lacking - You'll feel healthier & fuller if you get adequate sleep
Weigh Yourself Once a Week
- Those who weigh themselves regularly tend to do better with weight loss but don't weigh yourself every day
- Daily fluctuations can lead to discouragement
- Weigh yourself once a week at the same time of day, ideally in the same type of clothing
& on the same scale
Lose Weight Slowly
- A realistic weight-loss goal is to lose about 1-2 pounds a week
- Just as it takes time to put on weight, it also takes time to take it off
- So don't expect instant or overly fast results
- Elevated expectations can only set you up for disappointment & giving up
- Health benefits begin when you've lost just 5%-10% of your body weight
Keep A Food Diary
- Writing what you eat makes you aware of what & how much & when you are eating
- Studies also show that regularly keeping a food diary can lead to greater weight loss that
that observed in people who didn't keep a diary
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Diet Directory | Exercise Directory
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