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How portion control can help you maintain a healthy weight

Healthy weight tips -

Eat Well Calories matter for weight-and some foods make it easier for us to keep our calories in check. What to Eat Choose minimally processed, whole foods: Whole grains whole wheat, steel cut oats, brown rice, quinoa Vegetables a colorful variety-not potatoes Whole fruits not fruit juices Nuts, seeds, beans, and other healthful sources of protein fish and poultry Plant oils olive and other vegetable oils Drink water or other beverages that are naturally calorie-free.

How Much to Eat Age, gender, body size, and level of physical activity dictate how many calories you need each day to lose weight or to stay at a healthy weight. How to Avoid Overeating Eat breakfast. While it seems like skipping a meal is an easy way to cut calories, skipping breakfast usually backfires when hunger comes raging back mid-day, often leading to overeating.

Choose small portions and eat slowly. Limiting distractions-turning off the television, computer, or smartphone-can also help us focus on the food. Eat at home.

Fast food, restaurant meals, and other foods prepared away from home tend to have larger portions and be less nutritious than the foods we cook for ourselves. Eat mindfully. Make the healthiest food and drink choices possible. Not really hungry? Choose something else to do or have a piece of fruit instead of a full meal.

When you do eat, focus all of your senses on the food, so that you can truly enjoy what you are eating. More information about mindful eating can be found at The Center for Mindful Eating and the website for the book Savor: Mindful Eating, Mindful Life.

Stay Active Besides eating a healthy diet, nothing is more important to keeping weight in check and staying healthy than regular activity. Physical Activity Recommendations for Adults: For good health: 2.

Physical Activity Recommendations for Children: At least 1 hour a day of moderate to vigorous physical activity each day, which can be pieced together from short bursts of 10 minutes or more.

Muscle-strengthening and bone-strengthening activities at least three days a week. Limit Screen Time Watching television TV can be enjoyable and informative; unfortunately it can also be double jeopardy when it comes to weight.

Start by setting small, manageable goals like:. What matters is that you continue to work toward healthy habits. Print this food and activity diary or make your own.

Getting active helps you balance the calories you take in with the calories you use — and has many other health benefits as well!

How much activity you need will depend on your weight goals. But remember that even some physical activity is better than none. If the idea of long physical activity sessions seems overwhelming, try to get moving for shorter minute periods throughout the day.

Eating healthy is good for your overall health. Making healthy food choices that are lower in calories can also help you manage your weight. Eating a healthy diet is important, but you also need to pay attention to how much food you eat and limit portions of high-calorie foods.

Take the Portion Distortion Quiz to test your knowledge. Learn about switching to healthier, filling alternatives. You may also want to talk to a doctor, nurse, or registered dietitian about different ways to lose weight.

Your doctor can tell you about your options. Check out these questions to ask your doctor about losing weight. If you're age 35 to 70 years and you're overweight or have obesity, ask your doctor to test you for diabetes. You may also need to get tested if you have other risk factors — like if you have family members with type 2 diabetes or if you had gestational diabetes in the past.

Learn more about type 2 diabetes. Under the Affordable Care Act, insurance plans must cover screening and counseling for obesity. Depending on your insurance, you may be able to get these services at no cost to you.

Talk to your insurance company to find out more. If you don't have insurance, you may still be able to get free or low-cost health services. To learn more, find a health center near you. This information on aiming for a healthy weight was adapted from materials from the Centers for Disease Control and Prevention CDC and the National Institutes of Health Weight-control Information Network WIN.

Reviewed by: Dennis Anderson-Villaluz, MBA, RD, LDN, FAND Lieutenant Commander, U. Public Health Service Nutrition Advisor, Division of Prevention Science Office of Disease Prevention and Health Promotion. Kara Beckman, PhD ORISE Nutrition Policy Fellow Office of Disease Prevention and Health Promotion.

Dana DeSilva ORISE Health Policy Fellow Office of Disease Prevention and Health Promotion. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

Department of Health and Human Services Office of Disease Prevention and Health Promotion. They can also measure their progress by recording their weight on a weekly basis. Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

People can also keep track of their body mass index BMI using a BMI calculator. Regular exercise is vital for both physical and mental health.

Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of minutes every week.

People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.

In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:.

Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen. However, prior medical evaluation may be advisable for some people, including those with diabetes.

Anyone who is unsure about safe levels of exercise should speak to a healthcare professional. It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee.

Adding a splash of fresh lemon or orange to water can provide flavor. Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water. Therefore, people should avoid estimating a serving size or eating food directly from the packet.

It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion. These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.

Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat. People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste.

Making a meal last for 20 minutes allows the body to register all of the signals for satiety. Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece.

By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers. Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.

People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals.

Doing this can prevent quick, unplanned, and careless eating. Planning food choices before getting to social events or restaurants might also make the process easier.

Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress. Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.

Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.

Mayo Clinic offers appointments in Arizona, Florida and Prebiotics for bloating relief and at Mayo Clinic Health System Healtuy. Eating nutritious foods Quick diabetic recipes are Healthy weight tips eeight calories is a Healthy weight tips way weigh gain weight. Healtgy also important to understand the reason why you're underweight. Being underweight can be defined in a couple of ways. It can mean low weight for a person's height, defined as a body mass index BMI of less than There are many reasons you may not be at your goal weight. Recovering from an illness or losing weight as you age are two examples.