Simple, Proven Steps to Healthy Weight Loss
Weight gain creeps up for everyone over the course of time for various reasons such as moments of sadness or depression, loneliness, stress, excessive travel, summertime BBQ’s, holiday gatherings, too much processed food and consistently eating out. If we are not watching our calories in verses our calories out, next thing you know is you gained another 5-10 lbs. When you are ready to make a change, something simple to start, try these proven steps:
- Hydrate! Add more water to your day. It not only fills you up, it’s great for your skin.
- Drink a glass of water when you get out of bed.
- Drink a glass of water before every meal.
- Drink a glass of water before you go to bed.
- Control Your Portions! Take a look at your hand. Now take a closer look at the palm of your had. If the portion size of your protein is larger, it’s too much. Same method applies to starches, fruits, and vegetables.
- Increase the number of times you eat. Yes, now that your portion size is smaller, you will be hungry quicker. If you like sweets, grab a piece of fruit, if you like something crunchy, plan to have raw vegetables.
- Balance it Out! Make sure your plate contains a palm full portion of protein, whole grain carbohydrates, and fruit or vegetables. The more color the better!
Watching your calories is also very important. Menus today are changing. They are adding the total calories for meals and snacks making it easier to count your calories while your are out and about. Standard information the calories of various food items can also be easily be accessed online.
As a standard guideline to follow, the U.S. Department of Agriculture recommends men consume 2,000 to 2,600 calories if they’re sedentary and 1,600 to 2,000 calories for sedentary women. If you already have an active lifestyle, you can visit the U.S. Department of Agriculture for more recommendations.
At Renaissance Home Care and Adult Day Services we pride ourselves in helping our seniors make healthy decisions by giving our seniors healthy options to choose from through our many services and amenities. We strive to provide the freshest ingredients in our meal preparation, encourage our seniors to become active, and make sure they hydrate themselves regularly throughout the day!
The only person who can make a difference in overcoming the various illnesses related to obesity, as well as obesity itself, is you! Take control and make a change!
Written by :
Christina O’Leary, BS Exercise Science, Director of Branding & Media for Spring Hills Senior Communities & Home Health Services and Renaissance Home Health Care & Adult Day Services
Eileen Parenti, Executive Director, Renaissance Adult Day Services
Photo Credit: Shannon Ruvelas Photography