1.Talk with an expect.
Have a conversation with your doctor about your weight,nutrition,and fitness goals,says Andrea Spivack, R.D., of the Stunkard Weight Management Program at the University of Pennsylvania in Philadelphia.And consider making an appointment with a register dietitian for a personalized assessment of your nutrition needs and habits
2. Change your perspective.
Instead of thinking of yourself as someone who is dieting,consider yourself a “weight manager,” Spivack advises.A pedometer or an activity tracker and a calorie-counting app to help you develop a daily calorie budget and keep on top of food intake can be valuable tools.
3. Set reasonable goals.
Just as it takes time to put on extra pounds, it takes time to loss them. Gradual,steady weight loss of 1 to 2 pounds per week is associated with more success at maintaining that loss,according to the Centres for Disease Control and Preventation’s Division of Nutrition,Physical Activity,and Obesity. Your doctor and a registered dietitian can help you develop appropriate and attainable weight-loss goals.
4.Make changes gradually.
“Changing habits is not easy, so start slowly and have realistic expectations”, says Maxine Siegel, R.D., who heads food testing at Consumer Reports. You might try adding just a couple of healthier habits to your life, such as resolving to eat fruits and vegetables at every meal or to swap green tea for sugary drinks
5.Understand how to put together a healthy plate of food.
For a sufficient volume of food to keep you satisfied,as well as for a well-balanced diet,try to make your plates 50 percent produce;25 percent whole-grains,such as brown rice and whole-grains,such as brown rice and whole-wheat pasta; and 25 percent lean protein such as grilled chicken or fish.Add a serving of low-fat or fat-free dairy,such as 8 ounces if skim or 1 percent milk,or a cup of Greek yogurt.For more specifics on ideal portions for you.
Try tracking your food intake before meals(including drinks,dressings,and condiments). “Like any budgets,you have to see what fits into your calorie budget,what is worth it,and what is negotiable,” Spicack says.
7.Be ready for Challenges.
Use a calendar to mark social events for the month ahead.This will give you perspective on how many situations may test your willpower.Strive to stay on track the rest of the time.Note on the calendar when you plan to exercise.
Make Healthier Choices
8.Cook at home more often.
A study of almost 100,00 people,presented at the American Heart Association’s Scientific Sessions,found that those who ate 11 or more homemade lunches and dinners per week had a 12 percent lower risk of developing type 2 diabetes than those who ate six or fewer home-prepared meals per week.(and being overweight or abese increases your risk for type 2 diabetes.)
Home-cooked meals may help becouse they’re usually lower in calories,fat,and sodium,and contain more nutrient and fiber-rich produce than restourant fare,fast food,and takeout meals.
9. Avoid processed foods.
“Cut down on packaged foods with lots of ingredients,” Siegel says. “Eat whole foods,and think variety and freshness.”
For example,if it’s pasta you want,Spivack says,a spiralizer can help you transform veggies like zucchini into low-calorie “spaghetti.” And if you must have french fries or other crispy foods,consider on air fryer.Keep a bowl of fruit handy,so when hunger strikes,you can grab a piece instead of something less nutritious.
11. Be a sugar sleuth
Ingredients lists for the names of products you may not think of as sugars,such as agave dextrose,fruit-juice concentrate,fructose,and malt syrup.
Adopt These 4 Habits
12.Eet more slowly.
Try putting your fork down after each bite.This gives your brain more time to recive the message that you’re full.
13.Shorten your eating hours.
At the Salk Institute in California,when 156 people snapped photos of all they ate for three weeks,researchers learned that half grazed for 15 hours or longer must days.But when eight overweight subjects cut that to 10 to 11 hours per day,they lost an average of 7 pounds in 16 weeks.
14.Weigh yourself daily.
A daily weigh-in can motivate you to make changes in your diet or level of physical activity.Try weighing yourself at the same time every morning,under the same conditions.
15.Be kind to yourself.
You’re seeking improvement,not perfection.