RULES FOR LOSING OR MAINTAINING WEIGHT

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1. Don't Drink Any Calories

Drinking fluids is necessary to maintain hydration. Many of the things we drink, however, have little or no nutritional value. This is certainly the case with soft drinks, milkshakes, and alcoholic beverages. Acceptable drinks include water, water with a twist of lemon or lime, un-sweet tea or black coffee. If you must sweeten your tea or coffee use one of the colored envelopes (NutraSweet, Sweet’N Low, or Splenda.  

2. Avoid Fried Foods

Fatty foods are concentrated calories. There are 9 calories in 1 g of fat compared to 4 calories in 1 g of protein or sugar. Prepare the foods you like (chicken, seafood, potatoes and other vegetables) with a method other than frying such as baking, grilling, broiling, boiling, or stir-fry.  

3. Don't Go Back for Seconds, Thirds or Desserts

  When losing/maintaining weight don't starve! Eat one normal portion of the foods you like. Eat slowly! Then get up from the table. Avoid desserts unless it is a very special desert on a very special occasion.  

4. Eat Healthy Snacks

There are no limits on snacks so long as they are fresh fruit and vegetables.  

5. Get Plenty of Exercise

If you can't run, even a walk will do! You don't need a membership in a health club. You can burn extra calories just by walking from the far end of the parking lot or taking the stairs instead of the elevator.   About 3,500 calories adds up to about 1 pound. This applies whether they are food calories coming in, or calories (burned by exercise) going out. If you eat 3,500 calories more than your body needs, you will put on about 1 pound. If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight. Just giving up your 20 oz. Mountain Dew and honey bun every day will result in just over 1 pound of weight loss!

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