Finding a Healthy Weight
Being healthy is really about being at a weight that is right for you. The best
way to find out if you are at a healthy
weight or if you need to lose or gain weight is to talk to a doctor or dietitian,
who can compare your weight with healthy norms to help you set realistic goals. If
it turns out that you can benefit from weight loss, then you can follow a few of the
simple suggestions listed below to get started.
Weight management is about long-term success. People who lose weight quickly by
crash dieting or other extreme measures usually gain back all (and often more) of
the pounds they lost because they haven't changed their habits in a healthy way that
they can stick with.
Tips for Success
The best weight-management strategies are those that you can maintain for a lifetime.
That's a long time, so we'll try to keep these suggestions as easy
as possible!
Make it a family affair. Ask your mom or dad to lend help and
support. The goal is to make diet or lifestyle changes that will benefit the whole
family. Teens who have the support of their families tend to have better results.
Watch your drinks. It's amazing how many calories are in the sodas,
juices, and other drinks that you take in every day. Simply cutting out a can of soda
or one sports drink can save you 150 calories or more each day. Drink water or
other sugar-free drinks to quench your thirst and stay away from sugary juices and
sodas. Choosing nonfat or low-fat milk is also a good idea.
Start small. Small changes are a lot easier to stick with than
drastic ones. For example, give up regular soda or reduce the size of the portions
you eat. When you have that down, you can make other changes, like introducing healthier
foods and exercise into your life.
Stop eating when you're full. Pay attention as you eat and stop
when you're comfortably full. Eating more slowly can help because it takes about 20
minutes for your brain to get the message that you are full. Sometimes taking a break
before going for seconds can keep you from eating another serving.
Try not to eat when you feel upset or bored — find something else to do instead
(a walk around the block or a trip to the gym are good alternatives). Many people
find it's helpful to keep a diary of what they eat and when and what they are feeling.
When you have to write it down, you might think twice before eating cookies. Reviewing
the diary later can also help them identify the emotions they have when they overeat.
Schedule regular meals and snacks. You can better manage your
hunger when you have a predictable meal schedule. Skipping meals may lead to overeating
at the next meal. Adding 1 or 2 healthy snacks to your three squares can help curb
hunger.
5 a day keep the
pounds away. Ditch the junk food and dig out the fruits and veggies!
Five servings of fruits and veggies aren't just a good idea to help you lose weight
— they'll help you feel full and keep your heart and the rest of your body healthy.
Other suggestions for eating well:
- choose whole-wheat bread and other whole grains, like brown rice and oatmeal
- eat a healthy breakfast
- keep portions under control