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Weight Control Tips
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Keep a food diary for 2 weeks. You will become aware of your food habits and this will allow you to calculate your daily caloric intake.
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Don't skip meals, especially breakfast. Don't allow yourself to get too hungry. You will eat too quickly and more than you had intended to.
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Keep low-calorie nibbles on hand.
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Eat smaller portions: Use a smaller plate.
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When eating out. Don't finish everything on your plate. Ask for sauces and salad dressing on the side.
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Eat slowly; avoid "seconds".
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Eat the majority of your calories during working hours, when you are most active.
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East less fat, but more fiber and carbohydrates. For more written information about fiber, call the Patient/Health Education Department, Montefiore Medical Center at (718)920- 6058. Remember, all fats contain twice as many calories as carbohydrates and proteins.
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Bake, broil, or boil foods; don't fry them.
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Avoid sugar in processed food. That includes: powdered white sugar, brown sugar, honey, molasses, corn balance the calories you eat with the and maple syrup. If food labels mention; sucrose, glucose, maltose, dextrose, lactose or fructose before the word sugar appears, it means there is a large amount of sugar.
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Don't cook with salt and take the salt shaker off the table. There is enough natural salt in most foods. It is in surprising things like milk and celery. Also, manufacturers use sodium in processing food. For example, there is sodium in baking powder. Use herbs, spices, and lemon juice for flavoring.
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Always read the labels of processed foods. Beware of hidden calories.
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Don't chew gum. It stimulates the digestive juices and makes you feel hungry.
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Last but not least. Physical activity is must! To maintain your weight, balance the calories you eat with the calories you calories you burn off.
Eating, and Burning Calories Go Hand In Hand:
They say, "you are what you eat.", Let's change that to, "proper balance between caloric intake and exercise output make the man or woman." It's very simple. If you eat more calories than your body uses up, you'll suffer from a "waistline creep." This does not happen overnight; it slowly catches up with you. You see, after the age of twenty, our caloric "needs" decrease about 2 percent every 1 0 years. We also lose, on the average, 3 to 5% of our muscle tissue each decade after 30. So for some of us it's time to draw up a plan of action, and not only watch how much and what we eat, but also devise a daily exercise program. (Be sure to talk to your doctor before starting anything vigorous, such as joining an aerobics class, jogging, or doing other strenuous exercise.)
Research has shown that when you exercise regularly, your metabolism works at a higher lev6l. This means you burn more calories while at rest (sleeping, watching TV) than the other person who never exercises. To help raise your metabolic rate, become more active all day: get off the elevator, bus or subway several stops before your destination; do stretch exercises during a break, take a brisk 30 minute walk at lunchtime; at least 4 times a week. It is said that exercising a minimum of 30 minutes burns fat, exercising less than that only burns calories. Another benefit is that exercise creates a high energy level, while immobility may promote fatigue, even a feeling of depression.
How to do a calorie count:
Did you know that one chocolate chip cookie containing about 170 calories is roughly equivalent to a brisk 30 -- minute walk or a hard stationary bike ride? In addition to keeping a food diary, try and calculate daily caloric intake and total calories burned, using tables available in books found in most book stores. Comparing the two totals will create a new awareness of the relationship between exercise and eating, and the benefits of dietary changes and increasing physical activity.
Examples:
1 cup salad greens = 10 calories
1 medium orange = 65 calories
1 medium round potato = 150 calories
1 ounce chocolate bar = 150 calories
2 slices bologna = 170 calories
1/4 cup peanuts = 210 calories
Activities and the amount of calories burned
per minute:
Eating 1.7
Card playing 1.8
Cooking 3.5
Cleaning 4.2
Food shopping 4.5
Ballroom dancing 5.4
Walking (1 7-minute mile) 5.4
Disco dancing 7.5
Swimming (50 yards/minute) 9.1
Paddle ball 10.7
Rope skipping (80 turns/minute) 11.3
Jogging (8-minute mile) 12.6
Cross-country skiing 14.0
[Reprented from Montefiore Medical Center, Patient/Health Education Department www.montefiore.org / US Department of Health & Human Services]