Nutrition – Tips for Weight Loss & Maintenance

Tips for Weight Loss and Maintenance 

• Limit even low-fat snacks to the serving size on the label. Just because something is low fat doesn’t mean it doesn’t have calories. 
• Drink plenty of water (8 or more glasses per day). Water helps flush out waste created by weight loss. 
• Avoid sweetened beverages, including fruit juices and soda. These concentrated calories add weight and don’t fill you up. If you have ever seen juice squeezed, you know that it takes several pieces of fruit to make one glass of juice. EAT YOUR FRUIT, DON’T DRINK IT! 

• Share a restaurant meal with a friend or wrap up half and save it for later. 
• Make legumes, whole grains and non-starchy vegetables and fruits central to your meal plan. 
• Eat slowly and chew well. Put down your fork between bites. 
• Limit high fat foods, particularly food with high saturated fat and trans fats. “Partially hydrogenated” on an ingredient label means trans fat. Choose lean cuts of meat and poultry, and low fat or skim milk. Use olive or canola oil and incorporate more nuts, fish, avocado, and nut butter products. 
• Combine complex carbohydrates with some protein and fats to keep satiated longer. 

• Do not skip meals. This will tempt you to overeat at the next meal, increase your craving for high fat, high calorie foods, and slow your metabolism. Routinely skipping meals causes your body to sense a fast coming on, which causes it to hold onto its extra reserves of fat. Put more demand on your body through physical activity and eating, not less by skipping meals. Try eating 4-5 small meals/snacks each day. 
• Eat your largest meal during the most active part of your day usually morning or mid-day. 
• Include more fiber, such as fruit and vegetables. Fiber helps to fill you up and give you a feeling of satiety. 
• Eat without doing other activities. Eating while watching T.V., reading or socializing can lead to overeating. 
• Listen to your body. Eat when you are hungry, not sad, anxious or angry. 

• Find physical activity that you enjoy. Get a friend involved or take a long walk. Listen to music while walking and make it a routine like brushing your teeth or just time for your thoughts to clear and wander. 
• Anticipate losing 1-2 pounds per week. Any more than this will usually cause your body to lose water first, then a combination of fat and muscle. You do not want to lose muscle because it has a higher metabolism and therefore, burns fat. 
• Combine weight training with your exercise routine. Weight training stimulates muscle growth and eminence, which raises your metabolism and makes your body more efficient at burning fat. Just remember to get adequate protein to build your muscle.  
• Talk to a dietician. He or she can help you tailor a meal plan that can help meet your goals. Make your choices a lifestyle change.