Top 3 tips for losing weight and keeping it off

Top 3 tips for losing weight and keeping it off

You’ve decided that you’re ready to get to a healthy weight.

 Good for you!

Did you know that this can lower your chance of heart disease, diabetes, and

certain cancers? And staying at a healthy weight can make you feel better.

Now, that’s something to look forward to! Losing weight and keeping it off

takes dedication. Yet, you can do this.

first Step :- Set a weight goal and learn your Mind
Talk to your doctor and set a weight goal together.
then Write how much you would like to weigh here: ______
Write your reasons for wanting to reach (and stay at) a healthy weight

Second Step :-Eat less—you decide how!
You know you need to eat less to lose weight. Some people give up sugary
desserts to help lower calories. Others find measuring their foods and
watching portions is the key. Often, making just a few changes can help with
weight loss.

How will you choose to eat less each day?
Tips to eating fewer calories:
❑❑Limit high-calorie snacks. Instead, choose
lower calorie, healthy snacks, such as a carrot
with a low-fat dip or a few whole-wheat
crackers with a teaspoon of peanut butter.
❑❑Skip or share sugary and high-fat desserts.
Instead, eat a piece of fresh fruit. Or add cut
up fruit to low-fat plain yogurt.
❑❑Cut back on high-calorie beverages. If you
drink alcohol, limit the amount you drink. Drink water
instead of soft drinks. Instead of drinking a jumbo-sized juice, drink a
small glass of 100% fruit juice or eat a piece of fresh fruit.
❑❑Eat smaller portions. Use a measuring cup to get a true view of how
much you are eating. Many people are surprised to learn they are eating
much more than they think until they measure their food

third step :-Keep track of what you are eating
Studies show that tracking all your meals, snacks, and drinks can help weight loss. Keeping track will give you an idea of your eating patterns. It also can help you see areas where you are doing well and areas where you could improve. For example, are you snacking too much in the evening

What’s the right weight

for my height?

Check your body mass

index, or BMI for short.

BMI is a measure of an

adult’s body fat based on

height and weight.