Health Watch

5 Steps to Lose Weight

The American Heart Association recommends these 5 steps to lose weight. A successful weight loss plan incorporates health eating and physical activity. Striking a balance between these two may help you lose weight more easily and keep it off.
Here are the 5 steps:
1. Set realistic goals. Set up realistic short term goals that are attainable, for example,” I will make lifestyle changes which will help me lose (and keep off) 3-5% of my body weight.” Short term goals keep you on track and headed toward your long term goals. A difficult goal is much harder to achieve and often times leads to self-judgement.
2. Understand how much and why you eat. Use a food diary or a tracking app to get an understanding of what, when, and how much you are eating. Understanding your eating habits and being aware of common road blocks and excuses helps you to set realistic goals.

3. Manage portion size. It is important to learn the difference between a serving and a portion. Smaller portions can help prevent over eating, which is easy to do if you are served too much food.

4. Make smart substitutions to reduce sodium, saturated fat, and added sugar. Foods high in saturated fat, trans fat, and sugar are usually high in calories too. Discover and learn to choose health snacks such as fruit, vegetable, and whole grains that will keep you fuller longer.

5. Balance what you eat with physical activity. We can all agree it is easier to take in calories than it is to burn them. Health eating and physical activity are essential components to losing weight and maintaining a healthy weight. Physical activity is defined as any activity that gets your heart rate up.

Visit us at www.healthwatch.cc

We make requesting our services quick and easy! Simply fill out the form on our website:

Health Watch Services Requests | A Leading Provider of Health Screening Services Request Health Watch services, including testing for Heart Disease, Stroke, Diabetes, Pulmonary Conditions, Thyroid Conditions, Osteoporosis and much more.