Road to Permanent Weight Loss It’s a lifestyle, not a temporary diet.

10 Jan

Here are 10 recommendations by Connie Crawley, our Nutrition Specialist at the Extension Service, to achieve and maintain a healthy weight in 2015.

1. Eat a nutritious breakfast every day. You will be less likely to feel hungry later in the day.

2. Drink mainly water and 2-3 cups of non-fat or low fat cow’s milk or soy milk fortified with calcium each day. Cut the sweet drinks. Milk makes you feel fuller when you eat less food.

3. Have 1 cup of cooked, low calorie green or yellow vegetable at both lunch and supper. If you eat them raw, you can go up to 2 cups.

4. Bake, roast, grill, broil or microwave your food instead of frying. Each tablespoon of fat saved is 100 calories less you will consume.

5. Mainly eat whole grains and whole wheat bread. One portion is the size of a deck of cards. Try different whole grains like quinoa, amaranth, bulgur, whole wheat couscous and millet. They are great mixed with beans or nuts.

6. Eat fruit for dessert. A typical dessert has 300-600 calories or more. That equals about 3-6 pieces of fruit. Could you eat that much fruit?

7. Make portions of meat, chicken or fish no larger than a deck of cards. Fill up on vegetables and fruit instead.

8. Eat more meals prepared at home. Take your lunch to work as often as possible. Look for quick healthy recipes to prepare at home instead of buyingimages[4] take-out and convenience foods. Prepare and freeze meals ahead to reheat on busy days.


9. Get a total of 30-60 minutes of physical activity daily. It can be broken up into 10-minute segments. For weight loss, you may need to do closer to 60 minutes than 30 minutes.

10. Eat off a 9-inch plate. This is typically a salad plate in a place setting. Switch to this size and you automatically cut 200-300 calories without even trying.

If you adopt one or more of these recommendations each month, you will be a different person at the end of the year.

I have been following these steps for the last six years, and I have maintain the same way all these years! You need to give it a try!

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