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Helpful Guidelines for Successful Weight Loss PDF

Helpful Guidelines for Successful Weight Loss PDF

Weight loss should occur when you eat fewer calories than you use. Increasing physical activity while limiting your calories will help with weight loss and weight maintenance.

Talk to your dietitian about your calorie needs to achieve your weight loss goals.

Basic Tips 

  • Be mindful of your daily food intake.

  1. Keep a written food journal.
  2. Read food labels to learn serving sizes and calories of foods you eat.
  3. Turn off the TV and computer during meals and snacks.
  4. Eat slowly and enjoy the meal.

  • Make smart food choices. For example:

  1. Eat breakfast every day and do not skip meals.
  2. Skipping meals can lead to extreme hunger, over-eating, and poor food choices.
  3. Eat a diet rich in whole grains, vegetables, fruits, lean proteins, and dairy.
  4. Limit high fat, high sugar foods.
  5. Decrease your portion size.
  6. Choose calorie-free, caffeine-free beverages.
  7. Limit restaurant and fast food meals by cooking at home more often.

  • Be more active

  1. Reduce the amount of time you spend sitting.
  2. Increase the time you spend moving each day.
  3. Use a journal to track your physical activity.

  • Monitor your progress

  1. Weigh yourself once per week at the same time of day.
  2. Keep track of body measurements (waist, hip, thigh, and upper arm).

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