The number one question we get through our Ask a Nutritionist form is, “How can I lose weight?” It is a tricky question since there is no one right answer. Every person has his or her own special needs.
What we do know for sure - you don’t need a fancy meal delivery service, or a special diet plan to lose weight! Healthy weight loss comes from a little knowledge, and a lot of dedication. Below we’ll share some of our favorite, free tools and tips to help you meet your personal weight loss goals while saving money.
What we do know for sure - you don’t need a fancy meal delivery service, or a special diet plan to lose weight! Healthy weight loss comes from a little knowledge, and a lot of dedication. Below we’ll share some of our favorite, free tools and tips to help you meet your personal weight loss goals while saving money.
Know What You Need
The first step in managing your weight is knowing how many calories your body needs. Your own personal needs are based on your age, sex, height, weight, and how much physical activity (exercise) you get daily. You can find your healthy eating style using the MyPlate Plan. For a quick estimate, you can use our “Calories Needed Each Day” guide.
Maria's Weight Loss Plan
To understand how the MyPlate Plan can help you lose weight, let’s look at Maria:
- Maria is a 44 year-old woman. She is 5 feet tall and weighs 135 pounds. She currently does not get much physical activity. She would like to lose weight, so she has more energy to play with her granddaughter.
- According to Maria’s MyPlatePlan she needs 1800 calories to maintain her weight, or 1600 calories to get to a healthy weight.
- By following the suggestions on her personalized MyPlatePlan, Maria can slowly lose weight to meet her goal.
Keep Track
Once you know what you need to do to lose weight, you need to make sure you do it. That means keeping track of what you eat and drink daily. You can do this by using your MyPlatePlan. You can also write it down in a daily journal, or in the notes of your phone. If you enjoy technology, the free Start Simple with MyPlate app or MyFitnessPal app may work for you.
Eat Regular Meals and Snacks
Your body is not meant to go without food for long. It’s a good idea to enjoy meals every 4 – 6 hours with small snacks in between (every 2 hours). This keeps your blood sugar steady and prevents hunger from causing you to overeat.
Fill Up on Fiber & Protein
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Another tip for preventing hunger is to choose healthy, filling foods. Fruits, vegetables, whole grains, and beans contain fiber. These foods fill up your belly and keep your blood sugar steady. Protein also helps to keep your blood sugar level and prevents cravings. Adding a protein-rich food to every meal will help you eat less. Fill up on the following healthy foods:
- Fruits and Vegetables - Half of the foods you eat during the day should be fruits and vegetables. Some great examples of filling fruits include apples, berries, oranges, bananas, pears, and melon. Fiber-rich veggies include leafy greens, broccoli, cauliflower, green beans, onions, okra, and celery. See Vegetables the Easy Way and 14 Tips for Using Canned & Frozen Fruits for more ideas.
- Whole Grains - Brown rice, whole wheat pasta, whole grain bread, quinoa, oats, and popcorn are a few of the filling whole grain foods. Find more Whole Grain Tips from ChooseMyPlate.gov.
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Lean Proteins – Chicken, turkey, fish, tofu, nuts, beans, eggs, and lentils are some of the healthiest protein foods. See the Cheapest Protein Foods and Save Money with Plant Proteins for more inspiration.
Snack Healthy
Snacks tend to have a bad reputation. That’s because many of the packaged foods we call “snacks,” like chips, cookies, cakes, are loaded with sugar, salt, and too many calories. To learn what makes a great snack see our Healthy Snacking Tips guide. You can also pick from our Healthy Snack Recipes, or explore 13 Homemade Snacks.
Drink Water!
We’ve talked about this on the blog before (here, and here, and even here). Water is the best choice in drinks. It doesn’t have calories which means you can drink as much as you want. Some studies have even shown that drinking water before meals helps to reduce your appetite. Besides, when staying active, it is important to get enough water so that you keep hydrated. Aim for 6-10 cups to day. Learn more at Water First for Your Thirst.
Move More
Don’t forget to move as much as you can! The more you move, the more calories you burn. Plus, all that movement helps to build muscle which helps to burn even more calories. Talk about a win/win!! Find lots of ideas on ways to get more activity in your day on the Move Your Way website. Keep it fun so you'll stick with it. Play with your kids, take a walk with a friend, or follow along to an exercise video on your phone.
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For more fun ways to be active, check out our Free Health Events in CT calendar. There you will find activities like hiking, dance, yoga, and Zumba near you. And, watch for next month's blog where we uncover some of the best places to walk or hike in Hartford.
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A Note On Weight
It's always a good idea to discuss your weight loss goals with a trusted physician and/or dietitian. They will know more about your personal health and physical abilities. Also, when losing weight, slow and steady is best. Fad diets that promise quick results often lead to weight gain. Lasting weight loss takes time. You can do it!
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