Weight Loss Dietary "Cheat Sheet"

Being overweight or obese puts one at a higher risk of developing serious health problems including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. That is what makes maintaining a healthy weight, or losing weight if overweight, so important: It helps to lower the risk for developing these problems, helps improve self-esteem and provides more energy throughout the day.

The following practices are important to keep in mind when trying to lose weight:

• It’s not a diet. It’s a lifestyle. Short-term diets or yo-yo diets do not work. To shed weight and keep it off, it’s important to make small, permanent changes to lifestyle. Pick one or two unhealthy habits to change at a time and keep working until they become healthy habits. Then pick one or two more. In time these changes add up!
• Not all calories are created equal. Processed food that is high in refined ingredients and/or saturated fat can increase inflammation, which can make it more difficult to lose weight. Consume whole, unprocessed foods as much as possible.
• Don’t starve yourself. This practice can put the body in starvation mode and can slow the metabolism significantly.
• Eat breakfast. Research shows that people who eat a balanced breakfast are more likely to lose weight. Eating breakfast will help increase energy and reduce hunger levels throughout the day.
• Eat a balanced plate at lunch and dinner. Consuming ½ plate vegetables, ¼ plate protein and ¼ plate whole grain or starch gives the perfect balance to maintain healthy blood sugar levels and metabolism.
• Record your food intake. Download a food journaling app (Examples: “Lose It!” or “My Fitness Pal”) and start recording. This practice will help you stay more mindful of nutrients and calories consumed during the day, which can help reduce mindless snacking.
• Be realistic with your goals. Losing one or two pounds a week is a realistic goal. When weight is lost too fast, it is more likely to be gained back. Be patient!
• Choose exercise you enjoy. Don’t force yourself to do an exercise you don’t enjoy. When you pick an exercise you like, you are more apt to stick to it.
• Discover your relationship with food. If you are an emotional or stress eater, find ways to cope with your emotions outside of eating.
• Don’t get caught up in the day-to-day aspect of weight loss. It’s important to be human and indulge every now and then. If you restrict yourself too much, you are more likely to get off track. Getting fit and healthy is a rest-of-your-life thing. Try to see the big picture.

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.