NIH Weight Loss Tips
A balanced eating plan and regular physical activity are the building blocks of good health. Poor eating habits and physical inactivity may lead to overweight and related health problems. By eating right and being active, you may reach or maintain a healthy weight. You may also improve your physical health, mental well-being, and set an example for others. Do it for yourself and your family!
What is a healthy eating plan?
Easy Snack Ideas
* low-fat or fat-free yogurt
* rice cakes
* fresh or canned fruits
* sliced vegetables or baby carrots
* dried fruit and nut mix (no more than a small handful)
* air-popped popcorn sprinkled with garlic powder or other spices
* high-fiber, low-sugar cereal
* Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
* Includes lean meats, poultry, fish, beans, eggs, and nuts.
* Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
For more specific information about food groups and nutrition values, visit: www.healthierus.gov/dietaryguidelines.
Other Tips
* Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you get your day off to a healthy start.
* Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, brown rice, or bulgur.
* Select a mix of colorful vegetables each day. Vegetables of different colors provide different nutrients. Choose dark leafy greens such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
* Choose fresh, canned, or frozen fruit more often than fruit juice. Fruit juice has little or no fiber, and the calories may be high. Fresh, canned, or frozen fruit is often better for you. If you eat canned fruit, opt for fruit packed in water rather than syrup.
* Use fats and oils sparingly. Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals.
* Eat sweets sparingly. Limit foods and beverages that are high in added sugars.
* Eat three meals every day. If you skip meals or replace a meal with a snack, you might overeat later on.
* Have low-fat, low-sugar snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.
A weight loss of as little as 5 to 15 percent of your body weight over 6 months or longer has been shown to improve health.
Try some of these ideas to support your weight-loss efforts:
* Keep a food diary. To get started, see the sample food diary below.
* Shop from a list and shop when you are not hungry.
* Store foods out of sight, or do not keep many high-fat, high-sugar foods in your home.
* Dish up smaller servings. At restaurants, eat only half your meal and take the rest home. See the Weight-control Information Network (WIN) brochure Just Enough for You: About Food Portions for more tips on controlling portion size.
* Eat at the table and turn off the TV.
* Be realistic about weight-loss goals. Aim for a slow, modest weight loss.
* Seek support from family and friends.
* Expect setbacks and forgive yourself if you regain a few pounds.
* Add moderate-to-vigorous intensity physical activity to your weight-loss plan. Doing regular physical activity may help you control your weight.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
What is a healthy eating plan?
Easy Snack Ideas
* low-fat or fat-free yogurt
* rice cakes
* fresh or canned fruits
* sliced vegetables or baby carrots
* dried fruit and nut mix (no more than a small handful)
* air-popped popcorn sprinkled with garlic powder or other spices
* high-fiber, low-sugar cereal
* Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
* Includes lean meats, poultry, fish, beans, eggs, and nuts.
* Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
For more specific information about food groups and nutrition values, visit: www.healthierus.gov/dietaryguidelines.
Other Tips
* Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you get your day off to a healthy start.
* Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, brown rice, or bulgur.
* Select a mix of colorful vegetables each day. Vegetables of different colors provide different nutrients. Choose dark leafy greens such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
* Choose fresh, canned, or frozen fruit more often than fruit juice. Fruit juice has little or no fiber, and the calories may be high. Fresh, canned, or frozen fruit is often better for you. If you eat canned fruit, opt for fruit packed in water rather than syrup.
* Use fats and oils sparingly. Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals.
* Eat sweets sparingly. Limit foods and beverages that are high in added sugars.
* Eat three meals every day. If you skip meals or replace a meal with a snack, you might overeat later on.
* Have low-fat, low-sugar snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.
A weight loss of as little as 5 to 15 percent of your body weight over 6 months or longer has been shown to improve health.
Try some of these ideas to support your weight-loss efforts:
* Keep a food diary. To get started, see the sample food diary below.
* Shop from a list and shop when you are not hungry.
* Store foods out of sight, or do not keep many high-fat, high-sugar foods in your home.
* Dish up smaller servings. At restaurants, eat only half your meal and take the rest home. See the Weight-control Information Network (WIN) brochure Just Enough for You: About Food Portions for more tips on controlling portion size.
* Eat at the table and turn off the TV.
* Be realistic about weight-loss goals. Aim for a slow, modest weight loss.
* Seek support from family and friends.
* Expect setbacks and forgive yourself if you regain a few pounds.
* Add moderate-to-vigorous intensity physical activity to your weight-loss plan. Doing regular physical activity may help you control your weight.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
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