REPORT #1723
"Once you master one change, add another change, so you get used to it and can make it permanent. "
Sarah Krieger, MPH, RD, LD/N
American Dietetic Association
WEIGHT LOSS TIPS
THE FACTS: Weight is a definite problem in the U.S. Obesity rates for adults have doubled in the last 20 years and it's estimated three million people are morbidly obese or more than 100 pounds overweight. Surgery is becoming a popular choice among those morbidly obese, but it is not the only solution. Here are some tips from Sarah Krieger, National Spokesperson for the American Dietetic Association to help you lose 10 or 100 pounds this year.
1) BREAKFAST: Yes, it is the most important meal of the day. Change your breakfast choice to include high fiber and protein. For example, plain yogurt with raisins, nuts and honey. Sarah says if you are not hungry for breakfast, it may be because you ate too much the night before. Stop eating earlier the night before and make sure to start the day off right with a healthy breakfast.
2) WHAT YOU EAT ON: Change what you put your food on. Use smaller plates, bowls and cups. You will reduce the amount you eat, if you simply use smaller plates. It is portion control by using perception control. Also, buy items in a single serving pack, so that you don't eat the entire bag.
3) FRUITS AND VEGETABLES: You should aim for nine servings a day. However, a serving is the size of a tennis ball, so a large apple could be two servings. Keep the fruit ready to reach for and eat at any time. Try different colored fruits and vegetables.
4) EXERCISE: Even if you hate exercise -- commit to walk everyday. Once you start exercising, you will feel better and can increase the intensity or choice of exercise. Walking is a simple way to help you drop pounds.
5) SUPPORT: Lose weight with another family member or friend. Join a weight loss club/center. Sarah says there are medications that can help you kick start your weight loss, but don't count on them forever. She says instead find the support you need to succeed.
Sarah says the key is to choose one area you want to focus on -- make that change, master it, and then choose another area. She says many people make too many changes at once and they end up failing at truly creating a healthier lifestyle.
SMART WOMAN CONTACT:
Sarah Krieger, MPH, RD, LD/N,
National Spokesperson for the American Dietetic Association
sarah@diningcents.com
(727) 343-1216
