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SMALL TIPS TO LOSE BIGHealthy Eating Tip of the Month [January 2015]Goal Setting Small Changes Healthier Food Choices Self-MonitoringGoal Setting for a Healthy WeightTo turn your weight loss ambitions into success, create goals thatwill lead you to a healthier lifestyle in small, manageable steps.Develop your weight loss goals with these SMART guidelines:Specific: Write down the details of exactly what you would like to accomplish.Where? When? Why? How? Set a basis for tracking your progress.Measurable: Think in both the long and short term. Set weekly and monthly goalsto keep yourself on track.Attainable: Consider your expectations and personal situation. It’s great to aimhigh, but don’t set yourself up for failure.Relevant: Is this change important to you right now?Timing: Choose a definite start and finish date to holdyourself accountable.Setbacks will happen.You’re human. Don’t let an overindulgence forceyou off the track. Instead, Use it as a learning opportunity. What canyou do to prevent this from happeningagain? Keep a positive attitude. Making lifestylechanges is not easy, give yourself somecredit! Focus on the progress and changes youhave made and continue to find strategiesthat work best for you.Find a reliable supportsystem.Get your spouse, children, family, andfriends on board with your goals. Itcan be easier to make lifestyle changeswhen you have others that you can relyon for support. Also try joining acommunity weight loss group orattending group fitness classes to meetothers working towards similar goals.
Small Steps to a Healthier LifestyleSuccessful weight loss requires a healthy diet, regularexercise, and behavior change. While this may soundoverwhelming, it doesn’t have to be. The key is makingsmall changes that become a lifestyle.Healthy EatingEat more fruits and vegetables.They will fill you up and provide your body with many nutrients. Add volume to your morning eggs with spinach, onions, or mushrooms Serve yourself less cereal in the morning and add fresh or frozen fruit Lighten up your sandwich by replacing some of the meat and cheese withtomatoes, cucumbers, dark leafy greens, and onions Bring cut-up fruit or vegetables with you on the go for a healthy snackPortion SizesTo keep your food intake in check, try thesetips to control your portions: Serve yourself one serving of the amountlisted on the food label, and eat on aplate or bowl instead of out of thepackageWhat is a healthy portion?1 tsp margarineOne dice3oz meatDeck of cards When eating out, immediately box uphalf of your meal1 cup cookedpastaA baseball If you prepare a large recipe, freeze orstore the leftovers for a future mealinstead of going back for seconds1.5 oz cheeseThree dice1/2 cup fruitA tennis ball Eat slowly to allow your body torecognize when you are full Be aware of appropriate serving sizesand use measuring cups to serve foodSmall steps lead tobig changes!
Behavior ChangeAt home: Keep tempting foods out of thehouse!Stay out of the kitchen unless youare cookingHave healthy snacks visible andready to eatAt work: Don’t eat at your deskHave healthy snacks and wateravailableWalk during your breakEat every 4 hours, avoid skip mealsAt the table: Start slow and increase lengthand intensity as you can. Aimfor 30 minutes to an hour eachday.Every bit of movement adds up!Two or three 10-15 minute burstsof activity can help you fitexercise into your dayDish out your plate on the counterand leave serving dishes off of theTake the stairs! It may be toughtableat first, but your body will adjustUse smaller plates and bowlsquickly.Wait 20 minutes until going backJoin a team or choose anfor secondsAim for a healthy, balanced plate! Exercisemore.activity you enjoy. Exercisedoesn’t have to be a chore, sportscan be a fun way to get yourheart rate up and body movingWalk. Spend time with yourfamily and/or pets with a walkafter dinner each nightEnjoy your favorite T.V. showwhile using a treadmill orelliptical.
Better Food ChoicesStart with these tips that focus on makingbetter food choices. As these strategiesbecome habits, work to set new goals foryourself to make more positive changes toachieve a healthier weight.Rather than reaching for candyor salty snacks, keep preportioned healthy options readyto grab in the cupboard orfridge to take with you. Try A yogurt parfait with low-fatGreek yogurt and fresh fruit A banana or apple with atablespoon of peanut butter Cottage cheese with peas Whole grain crackers andhummus A handful of trail mix A cheese stick and cherrytomatoesDrink water throughout the dayand before each meal. Hydrationis important and will keep youfeeling full.Instead ofreaching forchips andsalsa, dip rawvegetables intosalsa or fatfree ranch.Before cooking, remove theskin from poultry and trimthe fat off of beef, pork,and chicken.Enhance yourlunch with a cupof warm soup orsome fresh cutvegetables.A healthier body weightwill improve your overallhealth and well being.Creating a healthierlifestyle does not haveto be difficult. Start withsmall changes andcontinue to focus on thebig picture of living ahealthier lifestyle, not justlosing weight.Mix it up! Top your pizza withvegetables instead of high fat,high sodium foods. Trybroccoli, spinach, greenpeppers, tomatoes,mushrooms, and zucchini.Choose whole grain products over refined white options.Brown rice, whole wheat bread, and whole wheat pasta willprovide you with more nutrients and fiber.When baking,substitute half ofthe butter or oilwith mashed ripebanana orapplesauce toreduce theamount of fat.Add a splash of skimmilk into yourcoffee instead ofcream and/or sugar.Make a fruit smoothie when youare craving something sweet orneed a quick breakfast. Blendlow-fat milk, frozen fruit, and abanana.Spread mashed avocado on yoursandwiches instead of mayo forsome delicious healthy fats.
Self-MonitoringKeep track of yourprogress!What is self monitoring?It’s when you observe and record what you eat and when youexercise. It helps you to become more aware of yourbehaviors and how they keep you on track for weight losssuccess.Regular WeighingFood LogsExercise LogsRecord your weeklyweight to monitorprogress, but don’t let thenumber on the scalediscourage you. Bepatient, but also mindfulof additional lifestylechanges to consider if thenumber starts to creepup. Also, don’t weightyourself more than onceper week, as dailychanges are not a goodreflection of yourprogress.Keeping track of everybite of food that goes intoyour mouth will allow youto realize what you areeating every day. Try tokeep a small notebookwith you and record thefood, amount, and thetime when you are eating.It may also be helpful touse an app or your phonenotebook.Logging your exercise helpsyou create a new habit, andreminds you to get your heartrate up each day. You canexercise once per day orthroughout the day to reachyour goal of at least 30minutes of moderateexercise. In your journal,record how long you workedout and what type of activityit was., write it!If you bite itA food log might look something like this:TimeFoodAmountNotes8amOatneal1 cupWith milk aod browo sugar8amOraoge juice½ cup10amBaoaoa1 med.12:30pmTurkey1Wheat bread, cheddar cheese,light mayo, lettuce, tomato,saodwichooioo12:30pmCottage cheese1/3 cup1pmDiet coke12 oz cao
TechnologyPedometers– These offer an easy and inexpensive way to monitor youractivity. Aim for 10,000 steps per day and find more opportunities to movewhen you can.Fitness Trackers– These devices (such as Nike’s FuelBand and the FitBit)gather more information about your physical activity. They sync with yoursmartphone or computer to give you accurate information about youractivity and calories burned.Apps– There are many different apps available that promote wellness. Trydifferent ones out to see which you like best. These can be very useful fortracking exercise patterns, food intake, and more.Apps to TryMyFitnessPal by MyFittnessPal.com (Free):This has a large food database and makes it easy to keep track of your intakeof different nutrients. It helps you set goals for both calories and exercise,and holds you accountable for checking in and meeting your goals.SparkPeople Diet & Food Tracker by SparkPeople.com (Free):This app has a database of over 3,000,000 foods to keep track of what youare eating each day. It also provides exercise demos and makes recordingyour activity easy.Fitbit by Fitbit, Inc. (Free):Use this app to track basic activity and calories to get a complete pictureof your daily stats– including steps, distance, calories burned, sleep,weight, and more. This can be paired with the Fitbit tracker bracelet forinformation on calories burned, activity, and sleep.For more information about healthy weight loss, check /HEALTHYWEIGHT/LOSING .win.niddk.nih.gov
References:1. Academy of Nutrition and Dietetics. (2012, November). Ways to Shave Calories. RetrievedNovember 1, 2014, from http://www.eatright.org/Public/content.aspx?id 68492. American Heart Association. No time for exercise? Try our Top 10 Tips to get more!(2014, October 27). Retrieved November 1, 2014, from our-Top-10-Tips-to-get-more UCM 442855 Article.jsp3. Butryn, M. L., Phelan, S., Hill, J. O., & Wing, R. R. (2007). Consistent self‐monitoring ofweight: A key component of successful weight loss maintenance. Obesity, 15(12), 30913096.4. Centers for Disease Control and Prevention. Healthy Weight– it’s not a diet, it’s a lifestyle!Retrieved November 1, 2014 from http://www.cdc.gov/healthyweight/losing weight/getting started.html5. Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K.(2009). American College of Sports Medicine Position Stand. Appropriate physical activityintervention strategies for weight loss and prevention of weight regain for adults. Medicine and science in sports and exercise, 41(2), 459-471.6. Dyczkowski, C., & Seher, C. (2012, August). Smartphone Apps for Heart-Healthy Living —Clients Can Track Diet and Exercise Habits at Their Fingertips. Today's Dietitian, 18-18.7. Fowler, M. Turn Setbacks into Success. Retrieved November 1, 2014, from http://www.weightwatchers.com/util/art/index art.aspx?tabnum 1&art id 1854518. Mayo Clinic Staff. (2012, August). Weight-loss goals: Set yourself up for success. RetrievedNovember 1, 2014 from ss/in-depth/weight-loss/art-200482249. Shilts, M. K., Horowitz, M., & Townsend, M. S. (2004). Goal setting as a strategy for dietary and physical activity behavior change: a review of the literature. American Journal ofHealth Promotion, 19(2), 81-93.10. University of California San Francisco Medical Center. Behavior Modification Ideas forWeight Management. Retrieved November 1, 2014, from http://www.ucsfhealth.org/education/behavior modification ideas for weight management/11. VHA National Center for Health Promotion & Disease Prevention. Set Your Weight LossGoals. Retrieved November 1, 2014 from rd/s02 setyourweightlossgoals.pdf12. Yeager, S., Heim, R., Seiler, J., & Lofton, H. Self-Monitoring – The Way to SuccessfulWeight Management. Retrieved November 1, 2014.Patient Food and Nutrition Services300 N. Ingalls StreetNIB NI8E20Ann Arbor, MI 48109-5407(734) 936-5197Created by Breanna LeasUMHS Dietetic Intern 2014
Successful weight loss requires a healthy diet, regular exercise, and behavior change. While this may sound overwhelming, it doesn’t have to be. The key is making small changes that become a lifestyle. Healthy Eating Eat more fruits and vegetables. They will fill you up an
