Overweight and changes you can make to lose weight.

You must set goals. You did not put on the excess weight overnight so it is unrealistic to take it off quickly. Set goals you know you can reach.

If your meals are more than 500 calories each, cut back some of your daily snacks. Make sure you eat at least 1200 calories each day or you will lose muscle. It is a good idea to eat nutritional foods rather than buy foods that start with the words sugar free, light or fat free. Diet foods are usually not as tasty or filling so you can eat more. If you are overweight, drink fat free or skim milk rather that whole milk. Eat foods from the four basic food groups such as lean meat, legumes, dairy, fruits and vegetables. Then add one or two servings of grains or starches each meal to reach your calorie goal. Include 8 ounces of milk and one serving of grains, fruits and vegetables at each meal to provide carbohydrate fuel for your brain and muscles. Even if you are overweight you should not eat less than 100 grams of carbohydrate each day.

Making drastic changes to your diet is never recommended. It is important to follow a plan to lose weight. A weight loss plan should be one you can follow easily for the rest of your life. Once you have reached your goal. You diet should allow you to maintain a healthy weight for the rest of your life.

The difference between being overweight and being a healthy weight may simply be because the portions you eat are too big. You should be able to fit the piece of meat on your plate in the palm of your hand. You can also use this rule for other foods like grains, or fruits and vegetables. A full glass or mug is approximately 4 or 8 ounces.

If at all possible avoid frying foods. It is better to bake, broil or steam food rather than fry. Consider cooking from scratch more often so you know what’s in the food.

Fat is good but limit the amount to one teaspoon. This is a good rule to follow when using margarine, mayonnaise or oil. This is a good way to make sure you don’t exceed your goal. You can put margarine on your potato or salad dressing on your salad, but not both.

Sugar is good but you just can't afford the extra calories when overweight. Switch to an artificial sweetener for the morning coffee or drink sugar free soda but in reasonable amounts.

If you are overweight you should avoid alcohol. Alcoholic beverages are full of sugar. If you drink, limit yourself to one drink per day.

Unfortunately, desserts are not on the menu if you are overweight since they are mostly fat and sugar. This will definitely put you over your calorie goal for the day. Choose fruits.

Overweight

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Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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