Zero Weight Gain Holiday Challenge

10 Ways to Lose 30 Pounds

happy new yearEven if you don’t need to lose 30 pounds, here are 10 ways to achieve and maintain a healthy weight in this new year.

1. Eat a nutritious breakfast every day. You will be less likely to feel hungry later in the day.

2. Drink mainly water and 2-3 cups of non-fat or low fat cow’s milk or soy milk fortified with calcium each day. Cut the sweet drinks. Milk makes you feel fuller when you eat less food.

3. Have 1 cup of cooked, low calorie green or yellow vegetable at both lunch and supper. If you eat them raw, you can go up to 2 cups.

4. Bake, roast, grill, broil or microwave your food instead of frying.

5. Mainly eat whole grains and whole wheat bread. One portion is the size of a deck of cards.

6. Eat fruit for dessert.

7. Make portions of meat, chicken or fish no larger than a deck of cards.

8. Eat more meals prepared at home. Take your lunch to work as often as possible.

9. Get a total of 30-60 minutes of physical activity daily. It can be broken up into 10-minute segments.

10. Eat off a 9-inch plate. This is typically a salad plate in a place setting.
If you adopt one or more of these recommendations each month, you will be a different person at the end of the year. Good luck!

To learn more from previous blog messages, go to Keeping the Weight Off and Use Your Plate to Control Your Weight.