Author: AIPM

Long-term weight loss goal

For my height, a weight of _______ lbs. would put me within a healthy BMI range. After subtracting this weight from my current weight, I know I need to lose _______ lbs. (SeeBMI chartfor an estimate of your healthy weight range.)

Short-term weight loss goal

My current weight (_______) x 0.10 (10%) = _______

To lose 10% of my current weight, I would need to lose _______ lbs.

A gradual weight loss of 1 to 2 pounds a week may be healthy. However, weight loss does not occur at a constant rate. Losing weight too quickly can be stressful for your system and can make it easier to re-gain lost weight. Also, losing weight very quickly, as well as repeated bouts of losing and gaining weight, increases the risks of gallstones.

When should I weigh myself?

There is no perfect answer. In general, you should weigh yourself without clothes at the same time of day (e.g., in the morning when you first wake up). Weigh yourself once a week to get a good idea about what direction your weight is going.

You can also assess how your clothes fit, especially structured clothes like jeans or suit jackets. Even when overall weight is unchanged, your body composition may have improved. Lean body mass, especially muscle, takes up less space than fat tissue. Building lean body mass and reducing fat mass is important to overall health and will help you manage your weight over time.

Breakfast basics

Choose foods high in protein and nutrient-dense carbohydrates, such as whole grains, low-fat dairy and whole fruit. This could include re-heating leftovers.

Adding more vegetables

*  Add an extra cup of chopped veggies into your favorite omelet, soup, casserole, or whole grain pasta or brown rice dish.

*  Add slices of cucumber, peppers, or onions to a sandwich.

*  Add veggies as a filling in a burrito or quesadilla. Top a pizza with veggies.

*  Shred carrots, zucchini, or an apple into muffins or other baked goods.

*  Use fruits and vegetables, such as unsweetened apple sauce or avocado to replace some of the saturated fat and sugar in a recipe.

*  Blend greens into a smoothie.

*  Grill vegetable kabobs, such as tomatoes, green peppers, and mushrooms.

Adding more fruits

*  Fruit makes a great to-go snack. Pack a banana, apple or grapes, or any kind of dried fruit.

*  Add crushed pineapple to coleslaw.

*  Add fruit to your salad, such as dried cranberries, raisins, or chopped apple.

*  Make fruit the center of dessert, such as cut-up or whole berries, chunks of citrus fruit, or sliced bananas.

Meal ideas

Focus on entrees with less meat, more vegetables and more whole grains.

*  Pasta or rice with lean ground turkey or garbanzo beans, variety of chopped veggies and tomato sauce.

*  Large salad with greens, chopped vegetables, lean meat or seafood, and legumes (e.g. garbanzo or kidney). Top with an oil and vinegar dressing.

*  Stir-fry with 3-4 kinds of sliced vegetables, chicken breast or extra firm tofu, and brown rice or whole grain couscous. Season with garlic, ginger and low-sodium soy sauce.

*  Soup with beans or lentils, chopped vegetables, and instant barley.

Snack ideas

*  Peanut butter + apple slices, celery sticks, or whole grain crackers

*  Hummus + sliced veggies (carrots, cucumber, string beans)

*  String cheese and whole grain crackers or fruit

*  Homemade granola bars

*  Homemade trail mix with whole grain cereal, seeds, nuts and dried fruit

*  Plain yogurt with sliced fruit or berries

*  Whole grain cereal with low-fat milk

*  Homemade smoothie with whole fruit and plain yogurt