With almost one in five Canadian adults overweight, it’s time to look at some practical ways to trim waistlines.
First, try patience. Weight loss doesn’t happen overnight. What counts are changes made over the long run and not short-term changes in weight and eating habits.
The goal should be to improve health and not appearance, which results in more positive attitudes and less restrictions in food choices.
Eat small amounts regularly. Aim for a small breakfast such as cereal with milk and fruit. Have a snack of yogurt or hot chocolate mid-morning.
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Ham and cheese on a whole wheat bun, lettuce, tomatoes, carrots and a banana make for a light, nutritious lunch.
Choose snacks responsibly
Eat a fruit or three or four low-fat crackers mid-afternoon. Supper can be about four ounces of meat or a meat alternative, a serving of starchy food about the size of a fist, lots of vegetables and a glass of milk.
Light or plain popcorn and chocolate milk, or a piece of cheese and a handful of grapes are evening snacks to try.
Drink fewer calories. According to Richard Mattes, professor of foods and nutrition at Perdue University in Indiana, “we are drinking far more calories than we ever did – soda, fruits juices, sports drinks, alcohol, specialty coffees and teas – everything except milk, which is the only beverage we wish people did drink more of.”
Exercise is not optional. Health Canada suggests people aim for at least 30 minutes of activity most days of the week.
Achieving this goal will not only improve health but also help burn more calories.
