Lose It To Win It Weekly Success Tip Week 1
Writing down your goals will keep you on track. Revise or add to your goals at any time. Start by setting a long-term weight loss goal. Next, set a goal for how much you wish to lose each week. Losing anywhere from 1 2 pound to 2 pounds per week is safe. Then, figure out how long you will give yourself to reach your long-term goal. Weigh yourself daily (or at least weekly) to track your progress. 1. Set your weight loss goal to improve your health. Start with a goal of 5% to 10% of your current weight. Losing just 5% can improve your health. I currently weigh pounds. My long-term goal is to lose % of my current weight, which is equal to pounds. Losing (1 2 to 2) pound/s per week, I want to reach my long term goal by (date). Example: If you weigh 250 pounds, your goal might be to lose 10%, which is 25 pounds. 5% is 12.5 pounds. It is very important to choose a goal you are confident you can reach. You can always reset your goals after you reach them. SMART Goals To achieve your long-term weight loss goal, create an action plan to decrease calories and increase physical activity. Here are some tips: Goals are a road map to help us succeed. They give us a clear idea of where we want to be and how to get there. SMART goals are especially useful. www.move.va.gov Standard Handouts S02 Version 5.0 Page 1 of 2
SMART stands for: 2. Set SMART goals to decrease calories in your diet. What can you do to eat or drink fewer calories? Examples: I will have low-fat milk with my cereal every day this week. I will drink no more than three cans of sugar-sweetened soda per week. Write them down: Goal one: Specific: There are specific actions to take to reach the goal. Measurable: You know how much to do and when the goal has been achieved. Action-oriented: You need to take action to achieve your goal(s). Realistic: The goal is practical, given your resources and time. Time-based: There is a specific time frame to achieve the goal. Example: I will walk up the stairs (Specific, Realistic, and Action-oriented), once daily (Measurable) for the next month (Time-based). Goal two: 3. Set SMART goals to increase your physical activity. As your fitness improves, set new goals. Examples: Every day this week I will walk briskly for at least 15 minutes. I will take the stairs up to my office at least once each day that I am at work. Write them down: Goal one: Goal two: www.move.va.gov Standard Handouts S02 Version 5.0 Page 2 of 2
Eat Right Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics Eating Right for a Healthy Weight Reaching and maintaining a healthier weight contributes to your overall health and well being. Losing even a few pounds or preventing further weight gain has health benefits. Are you ready to make changes in your lifestyle and move toward a healthier weight? Here are some tips to get you started. Start with a plan for lifelong health. Focus on the big picture achieving overall good health not just short-term weight loss. Set healthy, realistic goals. You are more likely to succeed in reaching realistic goals when you make changes step-by-step. Start with one or two specific, small changes at a time. Track your progress by keeping a food and activity log. Get a personalized eating plan. Go to www.choosemyplate.gov for a plan that will give you the amounts of each food group you need daily. If you have special dietary needs, consult a registered dietitian for a customized plan. Eat at least three meals a day and plan your meals ahead of time. Whether you re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track. Balance your plate with a variety of foods. Half your plate should be filled with fruits and vegetables, about one fourth with lean meat, poultry or fish, and one fourth with grains. To round out your meal, add fat-free or low-fat milk, yogurt or cheese. Start your meal with low calorie foods like fruits, vegetables and salads. These foods are packed with nutrients your body needs. Focus on your food. Pick one place to sit down and eat at home. Eating while doing other things may lead to eating more than you think. Also, switching from a large plate to a smaller one may help you feel satisfied with reduced portions.
Know when you ve had enough to eat. Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So, fast eaters slow down and give your brain a chance to get the word. Get plenty of fiber from fruits, vegetables, beans and whole grains. Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes. Watch portion sizes to manage your calorie intake. This is the key to an effective weight management plan. To make sure your portion sizes are just right, visit the MyPlate Food Groups Food Galleries at www.choosemyplate.gov/steps/ howmuchshouldyoueat.html for healthy eating guidelines in household measures. Snack smart. Include snacks as part of your daily calorie allowance and limit portions to one serving. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car. Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness plus, it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases. Pick activities you like and do each for at least 10 minutes at a time. Aim for a total of 2 hours and 30 minutes or more each week of moderate activity such as brisk walking. If you are currently inactive, check with your doctor concerning increased physical activity. Is it right for you? Make sure your weight management plan is right for you. Does it include: Foods from all five food groups? The right number of servings from each group? Food you will enjoy eating for the rest of your life? Foods you can buy at the supermarket? Some of your favorite foods? Foods that fit your budget and lifestyle? Regular physical activity or exercise? If the answer is yes to all the questions, your weight management plan is right for you. A registered dietitian nutritionist can develop a personalized weight management plan that meets your individual needs. For names of registered dietitian nutritionists in your area, visit www.eatright.org. For more information about healthy eating, visit www.eatright.org and www.choosemyplate.gov. For a referral to a registered dietitian nutritionist and for additional food and nutrition information visit www.eatright.org. This tip sheet is provided by:
10 tips Nutrition Education Series MyPlate MyWins Choose MyPlate Based on the Dietary Guidelines for Americans Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars. Start with small changes to make healthier choices you can enjoy. 1Find your healthy eating style Creating a healthy style means regularly eating a variety of foods to get the nutrients and calories you need. MyPlate s tips help you create your own healthy eating solutions MyWins. 2 Make half your plate fruits and vegetables Eating colorful fruits and vegetables is important because they provide vitamins and minerals and most are low in calories. 3 Focus on whole fruits Choose whole fruits fresh, frozen, dried, or canned in 100% juice. Enjoy fruit with meals, as snacks, or as a dessert. 4 Vary your veggies Try adding fresh, frozen, or canned vegetables to salads, sides, and main dishes. Choose a variety of colorful vegetables prepared in healthful ways: steamed, sauteed, roasted, or raw. 5 Make half your grains whole grains Look for whole grains listed first or second on the ingredients list try oatmeal, popcorn, whole-grain bread, and brown rice. Limit grain-based desserts and snacks, such as cakes, cookies, and pastries. Fruits Vegetables Grains 6Move to low-fat or fat-free milk or yogurt Choose low-fat or fat-free milk, yogurt, and soy beverages (soymilk) to cut back on saturated fat. Replace sour cream, cream, and regular cheese with low-fat yogurt, milk, and cheese. 7 Vary your protein routine Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Try main dishes made with beans or seafood like tuna salad or bean chili. 8Drink and eat beverages and food with less sodium, saturated fat, and added sugars Use the Nutrition Facts label and ingredients list to limit items high in sodium, saturated fat, and added sugars. Choose vegetable oils instead of butter, and oil-based sauces and dips instead of ones with butter, cream, or cheese. 9Drink water instead of sugary drinks Water is calorie-free. Non-diet soda, energy or sports drinks, and other sugar-sweetened drinks contain a lot of calories from added sugars and have few nutrients. 10 your MyPlate, MyWins. Dairy Protein Limit Everything you eat and drink matters The right mix of foods can help you be healthier now and into the future. Turn small changes into