Weight Loss Tips

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If you are overweight, losing weight will have big health benefits and will help you more successfully manage your diabetes. Make sure you consult your doctor before you begin a weight-loss plan. Here are some helpful tips to keep in mind:

Eat more often (at least three times per day)
• Less hunger: Eat less at meals, but add snacks so you're not hungry
• Make good choices: When we are very hungry it's harder to make good choices and often eat too much
• Rev up metabolism: Eating regularly also helps keep your metabolism up and this helps you burn more calories.

Eat lots of fruits and vegetables
• Nature's health food: low in calories and very filling!
• Healthy snacking: Switch fruits and veggies for chips and candy to fill your body with disease-fighting nutrients
• Hunger check: If you're not hungry enough to eat a fruit or veggie, you're probably not hungry!

Choose light or low-fat options - but always check the label!
• Light: Usually means lower fat, sugar, and calories
• Low-fat: Less fat, but check the label for carbs and calories
• Low-carb: May be lower in carbs, but still have calories. 
• Sugar-free: Does not mean "carb-free." 

Make your favorite restaurant foods at home
• "Secret" ingredients: Pizza, nachos, stir fry, pasta, burgers and fries...! Restaurants often make foods with extra fat, salts, sugar, and calories; making them at home can save you lots of calories.
• Healthier ingredients: Use thinner crust, baked chips, low-fat cheese, lean meats, less oil or spray oil, light salad dressings, low-fat milk, bake instead of fry, etc.! Be creative!

Eat high fiber foods
• Fiber helps fill you up faster and stay full longer - but does not contain any calories! 
• On the label: Look for things that have 3 grams or more of fiber per serving
• Typical foods: Whole grains, fruits, vegetables, nuts, seeds and beans (none in meat, dairy, or fats like oil/butter)

Drink plenty of water
• Thirst and hunger: Sometimes we think we are hungry when we are actually thirsty
• Outsmart your body: Drink 8 ounces before each meal and snack

Use small plates
• Trick your brain: Using a smaller plate will make you think you eat more than you do!

Healthy substitutions
food substitution list

Last modified: Oct 25, 2013
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For a one-sheet, printable handout on weight-loss tips, click here.

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