HealthyLife Articles

Tag: Healthy Ways to Lose Weight

Setting Doable Goals For A Healthy Diet

HEALTHY EATING

When you’re trying to eat healthier, it helps to have goals. If you have clear goals for yourself, it’s easier to stick to your plan. Goals give you specific things to try for each day.

Healthy eating goals need a few things to make them work. When you set a goal, make sure it is SMART.

S = Specific

Your goal should have details that keep you on track.

Yes: I will eat one extra serving of vegetables each day.

No: I will eat healthier.

Yes: I will replace soda with water.

No: I will avoid unhealthy drinks.

M = Measurable

Your goal should be something you can measure. At the end of the day, you can look at your goal and say for sure that you did it.

Yes: I will drink five or more glasses of water each day.

No: I’ll drink more water.

Yes: I will eat an apple or pear instead of dessert.

No: I’ll eat less sugar.

A = Action-oriented

Make sure the goal is something you can do. It tells you to take action.

Yes: I won’t buy potato chips when I go shopping.

No: I’ll think about ways I can eat less junk food.

Yes: I will walk for 30 minutes, three times a week.

No: I’ll ask my friend to start walking with me.

R = Realistic

Don’t start with a huge goal in the beginning. Make your goals doable. This will boost your confidence.

Yes: I’ll allow myself one mini-sized candy bar each day.

No: I’ll never eat chocolate again.

Yes: I’ll replace one glass of soda with water.

No: I’ll quit drinking soda.

T = Timed

Have start and stop times for your goals. When the time is up, see how you did. If you succeeded, keep doing it. If not, think about how you could make it work better.

Yes: I will start on Monday and stick with it for one week.

No: I’ll get started with my plan when life is less stressful.

Yes: My goal starts on January 15 and I’ll check my progress on January 22.

No: I’ll try to start this plan after the holidays.

Source: U.S. Department of Veteran Affairs

© American Institute for Preventive Medicine

January 23, 2026
Develop Supermarket Savvy

Weight Control

A successful weight-control effort begins with smart food purchases. Here’s how to maneuver your way through the supermarket and also stay in control of your weight.

* Plan your low-fat meals and snacks in advance, then, using a list, shop only for what you need.

* Stay away from the aisles where pastries, potato chips, candies, or other potential problem foods are located.

* Shop for food after you’ve eaten, not when you’re hungry. You’ll choose food based on clear thinking, not hunger pangs.

* Choose fresh foods and vegetables over processed foods, which can deliver unwanted calories in the form of sauces and thickeners.

* Don’t try to rationalize buying high-calorie snack foods for others in the household. Having them around may very well undermine your weight-control efforts.

* Beware of high-calorie foods that, although advertised as “specials,” don’t do your diet any special favor.

Selecting Snacks under 100 Calories

Snacking seems to be an integral part of many people’s lifestyles, but when you’re trying to lose weight, your choices need to be prudent. Whether you crave crunchy, salty, fresh, or sweet foods, there’s a variety of food that will satisfy you yet help you lose weight. The table below lists 25 snacks that are all less than 100 calories each!

© American Institute for Preventive Medicine

January 23, 2026
Exercise Your Calories Away

Weight Control

Research has shown that dieting alone will not produce permanent weight loss. Any successful weight-loss program should emphasize both what you eat and how you exercise. Don’t just sit around wondering when those extra pounds will come off. Check with your physician first to see if you’re ready for exercise, then get moving with the “moderate” and “vigorous” calorie burners in the following table.

© American Institute for Preventive Medicine

January 23, 2026
Good Cheer For Holiday Dieting 2

Weight Control

Big holiday coming up? Don’t panic. With a good game plan and strategic planning you and your diet can not only survive holidays but you can actually thrive on them. Holidays do not have to be a time of feast or famine-you can strike a happy balance between gorging and self-sacrifice.

* Review your eating habits from the previous year’s celebration. Does food take center stage at Thanksgiving, Christmas, Fourth of July, and other big holidays? Do you genuinely enjoy foods like fruitcake, for example, or do you just eat them out of custom and tradition?

* Decide which customary holiday food habits you could easily change. (If you like to cook out for the Fourth of July, for example, consider barbecued chicken without skin instead of hot dogs.)

* Before digging in at a big holiday feast, imagine how you will feel after eating it. Visualize the bloated, uncomfortable, and guilty feelings you’ve experienced on past occasions.

* Forget about being “perfect” on holidays. Stringent dieting may be unrealistic and you could sabotage your efforts by setting standards that are too high. Don’t set yourself up for failure by only thinking of what you can’t have. Concentrate instead on what is available on your diet plan.

* Learn to be festive without depending on alcohol. A drink here, a toast there-the calories of alcohol can add up. Substitute club soda or mineral water for alcohol.

* If you’re invited to someone’s home for dinner, ask if you can contribute a dish, then make it low-calorie. (And be sure to make plenty. Low-calorie foods are usually very popular.)

* Remember that the major purpose of the holidays is to enjoy family and friends. Food and alcohol are secondary factors.

© American Institute for Preventive Medicine

January 23, 2026
How To Help A Heavy Child Lose Weight

Weight Control

A heavy child or teenager carries a psychological burden, especially if he or she is the only family member with a weight problem. What’s more, people who are heavy as children have more difficulty in controlling their weight later on, as adults.

Concerned family members can take positive actions that help the child lose weight and promote emotional support at the same time. The basic premise is to make weight control a group effort and not focus on the child. In other words, rather than single out the heavy child for his or her eating habits, the entire family should try to adopt a healthy diet and other weight-control habits. Focus attention on these activities.

* Family participation in fitness or sports activities. Going for a hike or bike ride as a family not only creates an opportunity to exercise, but can bring family members closer together.

* Make it a household rule to limit the amount of high-calorie snack foods brought into the home.

* Teach all family members how to prepare healthy meals and snacks. Make a commitment to avoid high-fat foods for everyone’s well-being.

© American Institute for Preventive Medicine

January 23, 2026
How To Survive A Dieting Setback

Weight Control

Everyone experiences occasional setbacks, especially people on diets. The trick is to prevent a minor slip from becoming a major disaster that thwarts your long-term weight-loss goals.

The most determined dieter cheats once in a while-it’s only human. Don’t chastise yourself or give up because you’ve had a slip-up in your eating plans. Remember, a temporary setback does not equal a permanent failure!

Here’s what to remember when you go astray.

* Setbacks are a natural part of learning self-control.

* Acknowledge your mistake and plan how you’ll respond to a similar situation the next time. Make it work to your advantage.

* Remember, long-term success is still quite possible.

* Give yourself positive feedback. If you eat half of a candy bar, for instance, praise yourself for not eating the whole thing.

© American Institute for Preventive Medicine

January 23, 2026
Lean On Friends For Weight Loss Support

Weight Control

Find a friend or a room full of others on similar paths.

Getting support as you change lifestyle habits is important. It could be from a buddy who will listen to your woes, applaud your successes, and help you stay on track. Or you could find the support you need in a group program where others’ successes inspire and motivate you.

Friends don’t let friends eat junk.

It’s okay to be choosy. While your best friend might be great for laughs, if she’s a junk food junkie without weight issues, her own eating habits could rub off on you. Spend more time with a friend who is on a similar weight loss path or supports your efforts. If you don’t know anyone, find an online buddy in a weight-loss chat room or join a local weight loss support group.

Use common sense for fee-based programs.

Find out what you are paying for. One-on-one counseling? Group sessions? Medication? Pre-packaged foods and/or supplements that promise to speed up metabolism. Make sure the program you choose fits in with your budget, your lifestyle, and your personal goals.

Questions to ask:

* Is a medical doctor on staff? Does the program have certified professionals, such as registered dietitians and exercise physiologists?

* Do I have one-on-one counseling?

* Do I attend group meetings?

* Will I have to buy special foods and/or supplements?

* Is there a start-up fee and/or membership fees?

* What is the average cost per month?

* How will I get help to make healthy behavior changes?

* How much weight does the average member lose and how long does he or she keep the weight off?

Action Step

Don’t keep your weight loss goals a secret. Post it on Facebook. Tweet it. Sharing will give you that push to stay on track and provide some much needed encouragement when you feel like quitting.

© American Institute for Preventive Medicine

January 23, 2026
5 Ways To Feel Fuller, Longer

HEALTHY EATING

Want to feel full without overeating?Certain nutrients and foods may help curb your appetite and make you feel fuller longer, according to the Institute of Food Technologists.

1. Protein

Add protein (such as low-fat cheese) to breakfast. And a high-protein afternoon snack containing soy can lead to appetite control and less evening snacking.

2. Whole grains and fiber

Oats increased appetite-control hormones up to 4 hours after a meal, but rice-based foods did not.

3. Eggs

Eggs are one of the densest proteins in the non-meat category. Eating one egg with breakfast will help to reduce hunger between meal times.

4. Almonds

The healthy fats in almonds decrease hunger and improve dietary vitamin E intake. People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.

5. Pulses

Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.

© American Institute for Preventive Medicine

January 23, 2026
Beans, Peas May Help You Slim Down

HEALTHY EATING

Have you ever eaten “pulses”? There’s a good chance you have – and you may want to start eating more of them.

Pulses are the edible seeds of legumes. They include kidney beans, lima beans, butter beans, chick peas, black-eyed peas and lentils – available canned or dried.

Nutritionists already praise pulses as an excellent source of fiber, protein and vitamins. But a recent study published in The American Journal of Clinical Nutrition says that adults who added pulses to their daily diet lost more weight than those who didn’t eat them. And, there was no other special effort involved. The feeling of fullness can help people eat less and consume fewer calories without feeling hungry.

Pulses have other benefits too. They may help lower blood levels of LDL (bad) cholesterol. They also have a low glycemic index. Glycemic index measures how foods that contain carbohydrates raise blood sugar. Foods with a high glycemic index raise your blood sugar more than foods with a low glycemic index.

© American Institute for Preventive Medicine

January 23, 2026
Change Your Food Cravings To Healthy

HEALTHY EATING

Food cravings can be hard to ignore. Many people find they want to eat healthier, but simply can’t get over their cravings for unhealthy foods. There are ways to overcome food cravings and change them into good habits. It takes time and practice, but it’s well worth the effort. Everyone has setbacks when they are trying to change unhealthy habits. If you slip up, start again tomorrow. Don’t give up – believe you can do it!

If you’re hoping to overcome cravings and give your body healthier foods, try these tips:

*Accept you have cravings and want to change.Everyone craves certain foods sometimes, and this is normal. Tell yourself it’s okay to have cravings, and that you’re going to find ways to handle them better – starting today.

*Avoid shopping while hungry.This is often when people buy those items they crave the most. Go shopping after you’ve eaten a healthy meal.

*Avoid the temptation.Stay away from the places or things that cause you to eat unhealthy foods, like fast food restaurants or regular afternoon trips to the bakery.

*Take it slow.Focus on one change at a time. For instance, if you always crave something sweet in the afternoon, think about one way you could change that food. You could have your favorite fruit washed and ready to eat.

*Focus on your eating.Think about what you are eating. If you have healthy foods ready to eat, you are less likely to grab whatever is easiest, like what’s in vending machines or fast food.

*Look for healthier substitutes.Instead of a whole chocolate bar, eat one small piece. Purchase small, individual servings of treats so you’re less tempted to eat larger portions.

*Eat more protein.Healthy proteins like lean meats, beans and lentils, small portions of nuts and low-fat dairy foods can help control your hunger.

*Look for ways to relieve stress.Many people crave unhealthy foods when they are stressed. Try walking, deep breathing, relaxing music or other non-food comfort tools.

*Drink more water and get enough sleep.Both of these healthy habits can help you feel less hungry and less likely to reach for unhealthy foods.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026