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Harry S. Truman Memorial Veterans’ Hospital

 

Tips to Lose Weight

white mechanical scale

Did you make a New Year’s resolution to lose weight? If so, read some tips to help jump start your new year.

Tuesday, January 3, 2012

How many of us ring in the new year with a resolution to lose weight?  If that sounds like you, consider these helpful tips to start the year off right:

  1. Start reading food labels.  Pay close attention to the serving size and calories of what you are eating.
  2. Start measuring out your portions and serving sizes.  We tend to underestimate what we eat by 40% -- that can add up to a lot of extra calories!
  3. Keep a food diary of everything you eat.  Research shows that those people who write down what they eat lose twice as much weight as those people who do not.
  4. Think of small changes you can make in your diet to cut calories: Drink water instead of soda; eat less sugary or fried foods; use smaller plates. 
  5. Get up and get moving!  Aim for three 10 minute increments of activity a day.  You can do it!  After all, who doesn’t have just 10 minutes to spare?  Easy ways to add activity are to take a lap around the grocery store before starting your shopping, park the car further away in the parking lot, and make an extra trip or two up the stairs. 
  6. Imagine success!  Remind yourself why losing weight is important to you, and visualize your fitter and healthier self.  Imagine how good it is going to feel when you reach your goal.  Find a photo of yourself at your goal weight and keep it in your wallet or post it on the fridge to help with motivation.  Post inspirational messages around your house to help keep you motivated too! 

Making changes are hard, but taking it slowly will help make it as easy as possible for you.  Aim for ½ to 2 pounds of weight loss weekly.  Making some small changes in your lifestyle in the areas of diet and exercise will help you to do this, and will add up to big results.  If you are interested in learning more about weight management options at the Truman VA, ask your VA Provider about the MOVE! program.

Brought to you by the Health Promotion Disease Prevention Program.

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