1. Watch your portion sizes, especially when dining out. Restaurants often give you double or triple the normal serving size. Don’t be afraid to ask for a box to take home your leftovers.
2. Stay in tune with your appetite. In other words, eat when you are hungry and stop when you are full. Also, try to avoid mindless snacking when you are bored.
3. Take the time to enjoy your meal. Avoid eating in front of the television or while standing; instead, try to eat slowly and really taste your food.
4. Be mindful of the beverages you drink. It’s easy to forget about the calories in sodas, juice, and sports drinks, though they can quickly add up!
There is no secret behind following a healthy eating plan. The dietary guidelines recommend 7 to 10 fruit and vegetable servings per day, as well as 3 whole-grain choices and 3 cups of low-fat dairy products. Although many people try fad diets, the most success comes from making simple changes and doing them for the long-run.
Weight loss occurs in some older people. You may find yourself eating less due to a decreased appetite, physical limitations that affect your ability to prepare or obtain food, or difficulties swallowing and chewing. A weight change that occurs without significant changes in diet or exercise may signal a health problem, so be sure to tell your doctor about any unexplained weight loss.
The role of physical activity in weight maintenance is critical. The dietary guidelines recommend at least 30 minutes of moderately intense exercise per day. This includes activities like walking, yard work, and hiking. You may wonder how you will find the time for this much exercise, but if you divide your walk into segments throughout the day, it will be manageable. For example, try to do three 10-minute walks over the course of the day. Keep in mind that large shopping centers, like the mall, are a great place to walk on days with poor weather.
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