Healthy Lifestyle Tips for Losing Weight and Keeping It Off
Information provided by the American Dietetic Association: Your Link to Nutrition & Health
Successful weight loss (losing weight and keeping it off for at least five years) is accomplished by making positive changes to both eating habits and physical activity patterns. Getting sound nutritional advice and avoiding fad diets is very important to establishing long-term weight loss success and lifestyle change.
Ten Red Flags That Signal Bad Nutrition Advice
- Recommendations that promise a quick fix
- Dire warnings of dangers from a single product or regimen
- Claims that sound too good to be true
- Simplistic conclusions drawn from a complex study
- Recommendations based on a single study
- Dramatic statements that are refuted by reputable scientific organizations
- Lists of "good" and "bad" foods
- Recommendations made to help sell a product
- Recommendations based on studies published without peer review
- Recommendations from studies that ignore differences among individuals or groups
To establish a habit of regular physical activity, make simple, small changes. Try getting 30 minutes of physical activity most days of the week. Try a variety of different activities to ward off boredom. Instead of meeting a friend for lunch, meet for a walk. Wash your car by hand instead of using the car wash. Use manual gardening tools to mow, trim, and rake.
Eat a wide variety of foods
Variety is the spice of life! Eating a variety of foods helps provide vitamins, minerals, fiber, and phytochemicals, all of which may help reduce chronic disease risk. You don•t need to give up favorite foods when trying to maintain or lose weight.
Tailor portion sizes
An important part of healthful eating is monitoring portion sizes. This can be especially challenging when eating in restaurants. When eating out, divide the meal and take half home for the next day, split a meal with a friend, or order an appetizer as your main course.