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Dos and don’ts for losing weight

Don’t skip meals: During the day when you’re active, your body needs calories and nutrients. Eating regular meals, including a healthy breakfast, may reduce impulse snacking, meal size and calorie intake.

• Limit meat consumption: Meat is a major source of fat – keep portions under six ounces daily.

Eat more servings of vegetables, fruits and whole grains.

• Don’t starve yourself: If you’re on a diet that’s too strict, eventually you’ll go back to eating regular food. Unless you’ve learned how to eat a variety of healthy foods and still lose weight, you won’t achieve long-term weight control.
• Exercise regularly: Any exercise burns calories. To promote weight loss, exercise at a moderate intensity for at least 30 to 60 minutes on most days of the week. Walking is a good form of exercise.
• Drink water: Drinking water with your meal can help fill you up. Drinking water also slows the pace of your eating – and people who eat fast tend to overeat.
• Weigh wisely: Daily weighing can be a helpful tool for some people who are trying to lose weight or prevent weight gain.
• Reduce stress: Stress can trigger overeating. Instead of turning to comfort foods, try relaxation techniques such as deep breathing or meditation.

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