Three Easy Ways to Lose Weight

Tips from Sehba K. RD, MS

 1. Change The Size Of Your Plate

The size of the typical American plate has changed from being 9 inches in diameter to 11 inches within the last twenty years, a 25% increase!  This change has led to increased consumption and increased weight gain.  One easy way to lose weight is to change the size of your plate.  Choose a salad plate or appetizer plate instead of a typical dinner plate to help you consume fewer calories.  This method will also help you feel emotionally satisfied because you’ll be eating a full plate.

2. Balance Your Plate

A big part of why people gain weight is because their meals are not balanced: the meals are composed of too many grains, too much protein and not enough vegetables or fruit.  The USDA has issued new guidelines about how your plate should appear.  They suggest your plate should be ¼ grains, ¼ protein, and ½ vegetables or fruit.  Take variety into consideration as well.  Choose different grains and protein sources while using cooked and uncooked fruits or vegetables.  If you follow this method and fill up your plate only once you will see a difference in how you feel and how you look.

3. Get Up And Move

If you don’t burn them, extra calories stick on your body as fat.  The average person needs around an hour of physical activity on most days, especially if they have sedentary jobs or lifestyles.  Depending on your time availability you can split up the physical activity throughout the day.  For example, walking for a half hour in the morning and then doing a half hour exercise routine in the afternoon can accomplish the hour of physical activity.  Exercising and having a more active lifestyle is another easy way to lose weight and feel healthier!

Things To Check Out:

-America On The Move, a nonprofit organization dedicated to promoting healthful eating and active living: https://aom3.americaonthemove.org/

-The Walking Site is a website for those who’re trying to become more active with a goal of 10,000 steps per day: http://www.thewalkingsite.com/10000steps.html

-Go to the USDA’s MyPlate website for more information regarding portion sizes: http://www.choosemyplate.gov/