Achieve/ Maintain a Healthy Weight--Week 5
---Adapt a Healthy Lifestyle by Being Active Daily. Develop healthy, lower calorie eating habits. Incorporate good coping skills. Maintain a positive, hopeful, and trusting outlook on LIFE. Maintain a strong social support system with emotionally nurturing relationships. These are the basics for maintaining a healthy weight for a lifetime:)

1) Start by Setting a Realistic SMART Goal--Rapid weight loss is primarily water and muscle loss, NOT fat loss. If you lose weight slowly, you are more likely to keep it off. A safe and realistic goal to lose is 1/2 to 2 pounds per week. Aim for a weight loss of 10 to 15 pounds to start with. Reward yourself for meeting your first goal; such as new clothes to workout in, shoes. Even small weight changes can result in signficant health improvement. SMART Goals are; S=Specific, M=Measureable, A=Attainable and Accountable, R=Rewarded after meeting your goals, and Timed=Specific date and time frame for your goals.
2) Choose Healthy, Low Calorie Foods Fresh fruits, vegetables, salads and soups (low in fat) are low calorie foods that tend to fill us up before we get too many calories. Eat more of these foods and research shows that they help us naturally eat fewer calories.
3) Limit Refined and High Sugar/ Fat Snack Foods Reduce choices such as chips, cookies, soft drinks (pop/soda), pastry, donuts, candy and ice cream as these are all high in sugar and saturated and trans fatty acids (Fats that increase your risks for Heart disease, Diabetes and Cancer).
4) Limit Foods High in Saturated and Trans Fat such as Fried foods and those foods listed in #3 above. You may eat these, however reduce how frequent and how much you eat these foods....Your body will Thank YOU!!
5) Watch and Learn portion sizes and Reduce second helpings Many people could manage their weight if all they did was eat smaller portions and say NO to second helpings. Use smaller plates and bowls as this helps to limit how much you eat. Measure your food until you become more familiar with portion sizes. Check out the online "Portion Distortion--Powerpoint presentations" that you can access for FREE with a google search and increase your knowledge
6) Get Adequate Protein Eating protein and healthy fats (peanuts, mono and poly unsaturated fats in fish/ nuts (walnuts/ almonds/ cashews) as these have all been shown to help limit your appetite and reduce your risks of heart disease, improve your blood pressure and cholesterol, and also reduce diabetes and cancer risks.
7) Choose Whole Grain breads/ Rice/ Pasta and Cereals These foods are high in fiber and are good for filling you up, preventing excess weight gain, and improving your digetion of food and reducing risks for constipation.
8) Plan Ahead for Meals Plan your meals rather than just eating what is at hand when you get hungry. Make your mealtime a social, enjoyable time and Don't skip meals especially Breakfast. Skipping meals leads to excess weight gain by overeating when you get hungry and when you skip meals your body thinks your starving and holds onto fat that you have.
9) Limit Dining Out Fast food should be limited to improve the health of You and your family and significantly reduce your risks of Heart disease, Diabetes and Cancer. Fast foods are very high in calories, sugar, and saturated and trans fats.

Source: Eight Weeks to Wellness by Wellsource at www.wellsource.com Lifestyle Change Series