“One of the most important elements of weight management is the role of nutrition. Exercise without proper nutrition limits your success. The basics of weight management include caloric consumption and expenditure. When making a lifestyle change, many tend to forget this simple concept. Even with vigorous exercise, calorie consumption can far exceed calorie burn without proper dietary change. Providing your body with proper nutrition is a healthy and safe way to improve lifestyle.” —Dr. David Hill, Medical Advisor
IMPLEMENTING THE BASICS
• Don’t skip meals. When you skip a meal, your body goes into “survival” mode, slowing your metabolism and storing excess food or glucose as fat. Instead, consider a meal replacement to reduce hunger and provide needed nutrients.
• Choosing water over sugar-sweetened beverages can aid in maintaining a healthy weight. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
• Focus on finding a balance between hungry and full. Stop eating when you are no longer hungry, not when you are full. To help, try decreasing portion size by using a child-size plate.
• Don’t make the mistake of trying to change everything overnight. Decrease or replace one unhealthy food item at a time. For example, if you like chips, switch to baked or multigrain.
• For a simpler approach to making healthy choices, think of your diet in terms of color, variety, and freshness.
QUESTION – WHAT CHANGES HAVE YOU MADE OVER THE YEARS TO IMPROVE YOUR DIET? WHY?