5 Steps to Lose Weight 和 Keep It Off
Learning to balance healthy eating 和 physical activity can help you lose weight more easily 和 keep it off.
Take it from people who have successfully maintained weight loss:
- 98% have modified their eating habits.
- 94% have increased their physical activity, especially walking.
Source: National Weight Control Registry
- Set realistic goals.
Know where you are today so you know how to get where you want to be. Learn your Body Mass Index (BMI). Set yourself up for success with short-term goals, like “I will make lifestyle changes which will help me lose (和 keep off) 3-5% of my body weight.” Short-term goals can seem more achievable 和 keep you on track toward your long-term goals.
- Underst和 how much 和 why you eat.
使用一个 食物日记 or tracking app to underst和 what, how much, 和 when you’re eating. Being mindful of your eating habits 和 aware of your roadblocks 和 excuses can help you get real about your goals.
- Manage portion sizes.
It’s easy to overeat when you’re served too much food. Smaller portions can help prevent eating too much. Learn the difference between a portion 和 a serving 和 how to keep portions reasonable.
- Make smart choices.
You don’t have to give up all your favorite foods. Learn to make smart food choices 和 simple substitutions 而不是. 发现 健康的零食 和 how fruits, vegetables, 和 whole grains help keep you fuller longer.
- Be physically active.
Physical activity is anything that gets your heart rate up, like walking. Aim for at least 150 minutes of moderate activity 一个星期. Move more, with more intensity, 和 sit less.
