Want to Keep the Pounds Off???

1. Consume low-energy, fiber rich foods such as non starchy vegetables to establish a satiation for a longer period of time.
2. Exercise 30 - 60 minutes a day, drink at least 6 cups water, and sleep at least 6 hours a night
   
3. Make daily sacrifices such as limiting the amount of milk in your cereal or limiting that extra tsp of sugar in your tea cup add up.
4. Avoid fad diets and yo-yo dieting.
5. Eat when you are hungry, drink when you are thirsty. This sounds easy but it is very easy to get these mixed up.
6. Try low-fat, lean, or light food options. Fat-free is not recommended for 2 reasons: a. often times fat-free foods are loaded with extra preservatives which you don't need, b. we need fat to use some vitamins.
7. Avoid fried foods.
8. Eat red meat once in a while. Marbeling in meat is a high source of saturated fat.
   
9. Drink alcohol moderately. Cocktails, mixed drinks, and beer are loaded with excess calories. If you must, drink light beer.
10. Cut down on salt!! This is a big one. Packaged foods are the biggest culprit, even the boxes marked low-fat or light. Salt is a preservative! Look for sodium or potassium salts on labels. Check out http://www.americanheart.org/presenter.jhtml?identifier=4718 for guidelines on salt intake.
11. Choose fruit when you crave something sweet. However, if there is birthday cake in the room, have a small piece instead of denying yourself a slice. This will satisfy the urge and reduce overeating later.
12. Aerobic activity should be done at moderate-intensity. At this pace, you may breathe harder and find it more difficult to hold a conversation. Being physically active at this intensity 5 times a week for at least 30 minutes a day (to maintain health) or up to 60 minutes a day (to lose weight) will help keep you healthy.
13. Strength training will help you lose fat and build muscle. You really don't need more than 20-30 minutes a day, 2-3 times a week to get its benefits. You might not see a change on the scale but I promise you will feel it in your clothes. For instance, 5 lbs muscle takes up less space than 5 lbs fat. Keep in mind rest days! These are just as important as your training days.
    
14. Listen to your body! Your body will tell you when you are hungry and when you are full. Sometimes we tune out these cues especially when we are watching tv while eating, skipping meals, or clean your plate even though you are full.
    
15. Keep in mind that: calories and portion sizes count and strive to develop habits that can last a lifetime and avoid those that will only help you lose weight.