Achieving And Maintaining A Healthy Weight

Here are some tips to help you get started:

• Eat breakfast every day. Research shows1, this is one of the key lifestyle habits that helps overweight individuals lose weight and keep it off.
• Eat a well-balanced diet. Get your vitamins and minerals by eating a variety of nutritious foods from all MyPyramid food groups. Some examples are whole grain and high-fiber breakfast cereals, whole grain breads, fruits, vegetables, lean meats, and low-fat and fat-free dairy products.
• Increase high-fiber foods. Eat high-fiber foods to help you feel full.
• Stay hydrated. Drink plenty of water and other fluids to stay hydrated but limit regular soft drinks, coffees with cream and sugar, and alcoholic beverages. They can add a lot of extra calories to your day.
• Plan meals and snacks. Eat at regular intervals throughout the day to help keep you energized, and to help prevent overeating later in the day.
• Watch portion sizes. To help control your calorie intake, check the Nutrition Facts Panel for the serving size and calories per serving of the foods you choose.
• Stay active. Aim for at least 60 minutes of physical activity each day. Of this, at least 30 minutes per day should be in moderate-intensity activities.
• Monitor your weight. Weigh yourself no more than once a week. Because weight varies throughout the day, it's best to weigh yourself at the same time of day (i.e., before breakfast).
• Lose weight gradually, the way it was gained. Aim for 1-2 lbs. a week.

A modest weight loss of 5 percent – 10 percent of body weight (e.g. 10-20 lbs if weight is 200 lbs) can provide benefits such as:

• Lower blood pressure,
• Lower triglyceride and blood cholesterol levels, and
• Improved blood glucose tolerance.2

Being underweight can be risky to your health, so it's best to consult with your family doctor and a registered dietitian to see if you need to make any changes.

References
1. Wyatt HR, Grunwald OK, Mosca CL, Klem ML, Wing RR, Hill JO (2002). Long-Term Weight Loss and Breakfast in Subjects in the National Weight Control Registry. Obesity Research; 10:78-82.
2. "Frequently Asked Questions About Pre-Diabetes," American Diabetes Association, 2005.