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Simple Ways to Lose Weight

...and preventweight gain!

Reduce portion sizes of foods. A good first step to reducing your food intake is to simply eat a little less of the foods you would normally eat. Try to eat only until you are satisfied, especially when eating out!

Eat more fruits, vegetables, whole grains, and beans. These foods are nutrient dense, not energy dense. They have lots of nutrients and relatively few calories. Eat these foods in place of higher calorie options such as fatty meats, high-fat dairy products like cheese and cream, and desserts.

You will be adding healthy foods and eliminating high-calorie foods at the same time.

Incorporate physical activity and heart healthy exercise into your daily life. Exercising not only expends energy to help you lose weight, it helps you to build muscle mass. Since muscle mass burns calories, more muscle mass means you burn more calories at rest.

Right down everything you eat and drink in a food journal. You may be surprised at what and when you eat. A food journal can also help you identify trouble areas - times when you tend to overeat or foods you tend to overindulge on.

Stock your kitchen with healthy foods. It's much easier to resist high calorie snacks when they aren't in your house!

Take time to enjoy meals at a slow pace. Instead of mindless snacking on inexpensive processed foods, take the time to appreciate high quality meals and snacks. You'll think more about the foods you're eating, helping you to eat the proper amount of calories.

Limit foods with empty calories. It's easy to get too many calories from sweetened beverages like soda and fruit drinks, candy, and other highly processed foods. Choose these occasionally instead of every day.


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