Weight loss: You can do it – here’s how – Lifestyle – Gainesville Sun


Experts offer some practical (and proven) tips for controlling your weight.

Besides building your support system, some additional tips from a couple of Gainesville’s experts are compiled below.

 

By Dr. Michael G. Perri

Dean, University of Florida College of Public Health and Health Professions

The Robert G. Frank Endowed Professor of Clinical and Health Psychology

1. Know your “weight category.” While not perfect, Body Mass Index (BMI) is the most common tool used to determine weight category. BMIs of 18.5 to 24.9 are considered “desirable,” 25 to 29.9 “overweight,” and 30 or greater as “obese.” 

2. Know how many calories it takes to “balance your energy equation” and not gain or lose weight. A simple rule of thumb for middle-aged adults is to multiple your weight times 10. A person who weighs 200 pounds would need about 2,000 calories per day to stay at the same weight. 

3. Know how many calories you typically consume per day. There are plenty of apps that can be downloaded that will allow you to enter the foods you consume during the day and provide you with a summary of the calories consumed and the nutritional make-up of the foods you have eaten. 

4. Learn how physically active you are. Pedometers and many smartphones and smart watches can tell you how many steps you get in a given day. The CDC guidelines suggest that adults aim for 10,000 steps per day. 

5. Do an honest self-assessment about your weight category, the quality of foods you consume, and how physically active you are. 

6. If you see areas in need of improvement, start by making a list of reasons that motivate you to change. 

7. Identify some realistic targets for change with respect to a daily calorie intake goal and a daily step goal. A decrease of 500 calories per day typically results in a weekly weight loss of 1 pound. Walking one mile typically involves 2,000 steps and 20 minutes. 

8. Track your eating progress daily using a food log or a food app. Look for easy swaps to decrease intake. For example, substituting water or a diet drink in place of one 12-ounce soft drink saves 150 calories. 

9. Track you steps daily. Take mini-walks (10 minutes) several times during the day to help accumulate more physical activity. 

10. Rather than going it alone, involve a partner, family member, or friend to undertake a “healthy change” routine with you. 

11. Do not expect perfection. Learn from slip-ups that will occur from time to time. Focus on developing long-term habits that will be part of your usual routine. 

12. Stay positive, avoid negative thoughts, and remind yourself of the reasons that motivated you to initiate a healthier approach to eating and physical activity.

  

By Dr. Peter Sarantos, weight loss surgeon

 

1. Put the right amount of food on your plate 

2. Put your fork down after each bite 

3. No snacks or junk food in the pantry

 

Source link

Weight loss: You can do it – here’s how – Lifestyle – Gainesville Sun

Tags: #Healthy Lifestyle #Weight Loss #Weight Loss Info #Weight Loss News #Weight Loss Recipe #Weight Loss Trick