Avoid unplanned eating and drinking
Having regular low-calorie snacks throughout the day along with regular
smaller meals is a good way to manage your hunger. Plan snacks as part of your
overall calories for the day, and avoid eating unplanned calories.
provides a lot of calories and no nutritional benefit. The number of calories
in an alcohol drink depends on the amount of alcohol it contains. The
following are estimates of the number of calories in alcohol drinks.
Drinking 1 beer at dinner every night adds more than 4,500 extra
calories each month. This is a little more than an extra
1 lb (0.5 kg) of body weight a month. If you
drink, limiting alcohol will help you lose weight.
Make mealtimes pleasant
A meal is more than just
eating food. It can also be a social event, a time to communicate with family
and friends, and a time to relax.
Use a meal plan to help control what you eat
activity helps you burn more calories. Experts say more than 5 hours a week (aim for 60 to 90 minutes a day) of moderate activity can help you lose weight and keep it off.1
Moderate exercise is safe
for most people, but it's always a good idea to
talk to your doctor before starting an exercise program. Start by doing a
short warm-up, such as walking or riding a stationary bike. And
CitationsU.S. Department of Health and Human Services (2008).
2008 Physical Activity Guidelines for Americans (ODPHP
Publication No. U0036). Washington, DC: U.S. Government Printing Office.
April 13, 2011
E. Gregory Thompson, MD - Internal Medicine & Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
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