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Facts
About Weightloss |
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Some
causes that can lead to being overweight
• Having weight problems in your family.
• Eating when you’re lonely, sad, bored or stressed.
• Eating because you feel pressured by friends or family to
eat.
• Using food for recreation, or eating just because food is
available.
• Taking medicine that makes you feel hungry.
• Having hormone problems that slow your metabolism (how fast
your body burns calories).
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Healthy habits
• Eat breakfast.
• Eat your biggest meal of the day at lunchtime.
• Begin meals with low-fat salad, soup, broth or a glass of
water.
• Eat more vegetables and whole grains at each meal.
• Drink fewer sugar-sweetened beverages (such as regular soda
and fruit juice).
• If you drink more than one regular soda per day, replace one
of them with a diet soda, water or skim milk.
• Limit your alcohol intake.
• Know what 1 serving looks like and stick to it.
• Eat slowly so you body has time to know when you are full.
• Be more active in your daily life.
• Replace some of the sugar in your diet with non-caloric sweeteners.
• Get support from family and friends. Support is very important
for long-term success in adopting healthy habits.
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Foods high in calories from
fat and/or added sugar
• Pastries, doughnuts, cakes, cookies, sweet rolls, pies
• Most crackers and chips
• Cheeses
• Cooking oils, margarine, butter, lard, shortening
• Cream, ice cream
• Fried foods, hot dogs and luncheon meats
• Regular soda and fruit-flavored juices
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Your weight affects you in
many ways other than your appearance
• Your overall quality of life;
• self-esteem;
• health risks;
• depression;
• and physical abilities are also influenced.
To lose weight effectively, you will have to permanently change
four aspects of your life:
1) what you eat
2) how you eat
3) your behavior and
4) your activity level
No matter which way you look at it, 3,500 calories cut is one
pound lost. Whether you take in 500 fewer or burn 500 more calories
a day, by the end of the week you’ll be one pound lighter!
You won’t stick to a diet that is comprised of foods you
do not like. Choose your plan carefully.
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The dangers of being overweight
are real
• diabetes,
• high blood pressure,
• cancer,
• coronary heart disease
• stroke
• liver & gallbladder disease
• osteoarthritis
• and heart disease
You will need to plan alternative strategies to cope with
emotional eating. Many people with weight issues have the
habit of eating in response to emotions and stress. Be ready.
Factors such as genetics, ethnicity, your environment, your
job, physical hindrances from exercising, etc., can affect
your weight management efforts. Accept that there are some
things you can’t change.
Your ultimate goal should be a realistic one. Some of us will
never fit into that wedding or prom dress again. Our bodies
change with time. Settle for a weight that is healthy for
you now, not 15 years ago.
Your weight will fluctuate from day to day. Resist the urge
to weigh yourself on a daily basis, as doing so will discourage
you. Weigh in the same time and day once a week.
And, last, but not least:
Bottom line:
Losing weight isn't easy. There is no magic
pill or quick fix for long-term, healthy weight loss. It’s
going to take a lot of discipline and hard work. But just
because something is difficult, it’s not impossible. The fact
is … You can do it!
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Calories Count!
Calorie
Content of Sample Snack Foods
Click to view a list of common snack foods and their number
of calories.
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