10 Ways to Lose Weight
- Exercise daily. Walk, run, swim, bike, play basketball, volleyball, soccer, tennis or other sports. Aim for 1 hour 5-6 days a week.
- Eat less. Make your serving sizes smaller. Always eat breakfast. Avoid snacking. Stop eating after supper.
- Drink water instead of sweet drinks. Soda and other sugar-sweetened drinks are high in calories but do not make you feel full. Do not drink your calories!
- Minimize refined starches and sugars. White flour, white sugar products such as breads, pastries, crackers, cookies, donuts and pancakes are best avoided.
- Eat more fiber. Choose brown rice and oatmeal instead of white rice and white bread. Eat beans instead of meat.
- Eat more vegetables. Go for non-starchy, colorful vegetables. Eat small servings of starchy vegetables such as breadfruit, taro and potatoes.
- Eat less meat; avoid processed meat. If you eat meat, keep serving sizes very small, and choose fish instead of meat.
- Cut back on fat. Minimize your use of concentrated fats and oils. Avoid shortening and other solid fats. If you use oil, keep portions as small as possible. Rely on whole foods such as nuts, seeds, avocados and olives for your fat. Bake, broil or boil foods instead of frying foods.
- Rely on fruits to satisfy your sweet tooth. Enjoy fresh fruits or small servings of dried fruits such as dates in place of baked goods.
- Share healthy foods with your family and friends. Social pressures to eat unhealthy foods can make weight loss challenging, so pass on your good habits!