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Successful weight management is about creating a lifestyle with healthy habits that last a lifetime.  The goal then is to find ways to include healthy choices into your daily routines to help establish long-lasting habits for long-term success.

 

What does a healthy lifestyle look like?

  • Eat Smart.  Substitute healthy choices for unhealthy ones. Choose whole, non-processed foods the majority of the time.  Include a variety of fruits and vegetables, choosing all colors of the rainbow.
  • It’s not deprivation.  Having a healthy lifestyle doesn’t mean your favorite foods are completely off limits.  You can still occasionally enjoy a slice of chocolate cake in moderation.  The key is to limit the frequency and portion sizes.   
  • Move more.  Schedule time for physical activity most days so you’re getting at least 150 minutes of activity a week. In addition, look for ways to make physical activity a part of your day. Park farther away, use the stairs rather than the elevator, walk around the building during your breaks, do some jumping jacks, or stretch while watching TV. 
  • Do what’s fun!  Find ways to keep your routine fun and engaging.  Maybe you’re ready to try a new workout class, challenge yourself to increase your walking speed, or include a workout buddy. We’re more likely to keep doing things we enjoy, so be sure to mix it up! 
  • Get enough sleep.  Sleep is essential for the body to function well, including regulating our hunger hormones.  Experts recommend getting seven to nine hours of sleep each night. 
  • Practice acceptance. Accept each day – or even each moment of each day – as it is. Remember that no person or situation is perfect and respond with kindness and understanding. Letting go of judgment and focusing on the good in you and others is the path to well-being and fulfillment.

Remember, it takes time to establish new habits.  Stay consistent and these new habits will start to become a regular part of your life. 

 

References

https://healthyforgood.heart.org/

http://www.webmd.com/diet/tc/healthy-weight-what-affects-your-weight#1

communitymanager

Why water?

Posted by communitymanager Oct 17, 2019

Drink up! Water is essential for health. It helps you maintain normal body temperature, assists your organs in working properly, cushions your joints, keeps your skin healthy, and helps rid your body of waste.

 

How much do you need? Water needs vary from person to person – your environment, activity level, and any health conditions all influence how much water your body needs.  A general guideline is approximately eight (8-ounce) glasses per day.  In addition to water itself, fluid intake from fruits and vegetables, broth-based soups, and beverages such as coffee and tea (no sugar added!) also counts toward your daily intake.

 

Water isn’t just good for you – it helps weight management as well.  Studies have shown that drinking enough water increases the amount of calories you burn throughout the day.  Also, when drank prior to meals, water also helps reduce appetite and increases feelings of satiety. 

 

Being naturally calorie free, water is a great way to reduce overall caloric intake.  An easy way to get enough water is to carry a water bottle with you throughout the day. However, beware of sports drinks, juices, soft drinks, sweetened teas, and sweetened coffee drinks, which contain mostly empty calories that quickly add up.  Instead, try adding fruit to your water to give it a subtle flavor – limes, lemons, berries, and even veggies like cucumbers are all delicious options.

 

Our try-it-out tip: drink a glass of water 5–10 minutes before each meal.  Notice how it aids in satiety and curbs your appetite!

 

References

http://www.medicalnewstoday.com/articles/290814.php

https://www.cdc.gov/healthywater/drinking/nutrition/index.html

http://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss#section1