In attempting to lose weight many individuals try fad diets, diet pills and or weight loss drinks. Successful weight loss begins with individuals becoming more aware of what they eat and their lifestyle habits. This means becoming more aware of what, when, why and how much they eat.
There are several strategies that have shown they can help people manage their food intake which ultimately helps manage their body weight.
Here are the seven successful strategies:
— Focus on the total number of calories consumed. In order to lose weight a person must reduce the number of calories consumed.
— Monitor your food intake. In other words, write down all the foods you eat and drink. Pay attention to the calorie information on food labels for each serving size.
— Cook and eat more meals at home. You have more control over the ingredients you use and the methods of cooking when you prepare meals at home. When eating out, choose smaller portions or lower calorie options and, whenever possible, share a meal or take part of it home.
— Serve and consume smaller portions. Individuals who eat and drink smaller portions will over time lose weight.
— Eat breakfast. Not eating breakfast has been associated with excess body weight. Skipping any meal has been shown to lead to overeating.
— Limit screen time. Get up and get moving. Avoid eating while watching television, which can result in overeating.
— Take time each day to be active. It is recommended that we get 30 minutes a day of moderate physical activity five or more days of the week. For weight loss even more activity may be needed.
To help you become more active, join the Winchester Weigh Down. This is your chance to get in shape and shed unwanted pounds. Winchester Weight Down is a 10-week weight loss competition which offers classes to help you reach your goal. Weighing in every week holds you accountable and keeps your motivated. The program begins March 14 and runs through May 23. Watch The Winchester Sun for registration information, coming soon.
Jennifer Howard is the Clark County Extension Service agent for family and consumer sciences.