Fitness
Learn by Logging
Each day, for 45 days, simply:
1. Record the date, your weight, and the hours of sleep you get per night.
2. Write down what you eat and drink for meals and snacks and times you have them. List calories for each. Studies have shown that people who write down what they eat and drink lose more weight than people who don’t.
3. Check off how many 8 oz. glasses of water you drink a day. Include fluids from other beverages.
4. Cross off your mood for each meal and snack.
5. Identify times that you eat too much or too many unhealthy foods. Doing this can help you make healthy changes, such as avoiding mindless snacking.
6. List physical activities you do and for how long (or how many steps you take). Writing down the activities you do helps you make physical activity a priority.
See the “Tracking” on this page or download the “Print on Demand” for a tracking journal.
Health Goals
Check the healthy changes you want to make.
* Eat more fruits and veggies. Aim for 5-9 servings/day.
* Lose weight. Start with a goal of losing 10% of your current weight. Aim for a slow, steady weight loss (1-2 lbs. / week).
* Whittle your waist. General health goals: < 40 inches for men; < 35 inches for women
* Drink at least 6-8 glasses of water a day. Drinking water instead of one 12 oz. soft drink/day could help you lose 15 lbs. in a year!
* Get more sleep. Aim for 7-8 hours of sleep/ night.
* Exercise more.
Healthy Eating Choices
* Lots of vegetables and fruit
* Less high calorie, high fat, high sugar foods
* Lean meat, chicken, turkey, and fish
* Low-fat and nonfat dairy foods
* Limit portion sizes for meals and snacks. Little piece or serving
* Labels. Read the “Nutrition Facts” on food labels. Choose foods that give dietary fiber, vitamins A and C, calcium, and iron. Choose foods that are low sugar and fat, especially trans fat and saturated fat.
* Limit sodium to 1,500-2,400 mgs. /day.
* Start the day with a healthy breakfast.
* Eat at regular times during the day.
* Eat when you are truly hungry, not as a response to boredom, stress, and emotions.
Tip the Scales in Your Favor
One pound of body fat is worth 3,500 calories. To lose one pound of body fat per week:
* Eat 500 fewer calories a day.
* Burn an extra 500 calories a day.
* Eat 250 fewer calories and burn an extra 250 calories a day (or any other combination of 3,500 calories per week).
My Healthy Eating Plan
Use ChooseMyPlate to help you make healthy food choices and proper serving sizes. Find out more about this and get a custom eating plan fromwww.choosemyplate.gov.
What is a Serving?
Grains (1 oz. serving)
– 1 slice of bread; ½ English muffin
– 1 cup dry cereal
– ½ cup cooked cereal, pasta, or rice
Veggies (1 cup serving)
– 1 cup raw or cooked veggies
– 2 cups raw, leafy veggies
– 1 medium baked potato
Fruits (1 cup serving)
– 1 large banana, orange, or peach
– 1 small or ½ large apple
– 1 cup berries or 100% fruit juice
– ½ cup dried fruit
Milk
– 1 cup fat-free or low-fat milk or yogurt
– 1½ oz. hard cheese
– 2 oz. processed cheese
Meats & Beans (1 oz. serving)
– 1 oz. cooked lean meats or poultry
– 1 egg
– ½ oz. nuts or seeds; 2 Tbsp. hummus
– ¼ cup chickpeas, lentils, or tofu
– 1 Tbsp. peanut butter
Oils
– 1 tsp. oil or trans fat-free margarine
– 1 Tbsp. salad dressing
Serving Size Matters
People tend to think they eat less than what they actually do. One way to find out how much you eat is to use measuring cups and spoons and a food scale. Do this for everything you eat and drink for at least one day. You can also use common objects to estimate serving sizes.
1 cup = 2 hands cupped or clenched fist
½ cup = Computer mouse
1 oz. = Domino
3 oz. = Deck of cards
1 Tbsp. = One die
2 Tbsp. = 1 ping-pong ball
1½ oz. low-fat cheese = 4 dice
Physical Activity Guidelines
Each week, adults should do at least 2 hrs. and 30 min. of moderate-intensity physical activity, such as walking, gardening, and water aerobics or 1 hr. and 15 min. of vigorous-intensity physical activity, such as jogging, race walking, and swimming laps.
To lose and control your weight, you may need to increase these times. Start slowly. Build gradually. Consult your health care provider before beginning an exercise program.
Source: http://whatscookingamerica.net/Information/CalorieBurnChart.htm
© American Institute for Preventive Medicine