Weight Management
If you have ever tried to shed a few pounds, you know it can be tough. Weight loss is a simple mathematical equation: calories in less than calories out. If you create a 500 calorie deficit (through diet and exercise), you will lose about one pound per week. Losing one to two pounds per week increases your chances of success and decreases weight re-gain over time.
Low carbohydrate and low fat diets have been all the rage since obesity became an epidemic, but strive to watch portion sizes and eat from ALL food groups instead of following a fad diet. Start with one serving from a variety of food groups and monitor your satiety.
What does one serving look like?
- Meat, fish, poultry = deck of cards
- Pasta = baseball
- Cereal = tennis ball
- Rice = tennis ball
- Fruit = fish
- Veggie = fish
- Teaspoon of butter or peanut butter = thumb tip
- Cheese = 6 die
- Bagel, waffle, CD, pancake = CD
- Dried fruit or nuts = golf ball
- Baked potato = small computer mouse
If you are counting calories, follow these general guidelines to jumpstart your plan. (You can also visit www.choosemyplate.gov to determine your calorie needs).
- Aim for 3 meals and 2 snacks
- Meals should be around 400-500 calories
- Snacks should be 100-200 calories. Think of snacks as mini meals – they should include at least two nutrient-rich food groups.
Remember – deprivation doesn’t work. Work with your healthcare provider to create a plan that you can stick to in order to maintain a healthy lifestyle.
October 21, 2011