by Isabelle Workman
1. Enjoy your food but eat less. Use a smaller plate at meals to help control the amount of food and calories you eat. Take time enjoying smaller amounts.
2. Strengthen your bones. Choose foods like fat free and low fat milk, cheese, yogurt, and fortified skim milk to help strengthen your bones. Be sure your morning coffee includes fat free or low fat milk.
3. Drink water. Sip water all day long. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day.
4. Eat whole grains more often. Choose grains like brown rice, whole grain pastas and breads. Foods with a higher fiber content give you a feeling of fullness.
5. Learn what is in foods. Use both ingredient and nutrition fact labels to discover what various foods contain. Food-a-pedia makes it easy to compare nutrition information for 8,000 foods.
6. Cut back on some foods. Cut calories by cutting out foods high in solid fats and added sugar. Choose cakes, cookies, and ice cream only for occasional treats.
7. Be a better cook. Use less solid fat, salt, and sugar. Eat at home more often so you can control what you are eating. If eating out, choose healthier options like baked chicken instead of fried chicken.
8. Be active whenever you can. Set a goal of 1 hour every day. You can break it up into increments of 10 minutes if you have to. Ask your friends and family to keep you company as you walk, bike, jog, or dance. Park as far away as possible from your destination. Get a step tracker and walk 10,000 to 12,000 steps every day. Add muscle strengthening twice a week. You will be surprised at how just a few small changes can help control your weight.