How Can I Manage My Weight? - American Heart Association [PDF]

If you change the amount of physical activity you do, adjust what you eat. • Keep a record of what you eat and how muc

7 downloads 4 Views 461KB Size

Recommend Stories


American Heart Association
How wonderful it is that nobody need wait a single moment before starting to improve the world. Anne

American Heart Association
Never wish them pain. That's not who you are. If they caused you pain, they must have pain inside. Wish

American Heart Association Cholesterol
Love only grows by sharing. You can only have more for yourself by giving it away to others. Brian

How can I keep my Bitcoins safe?
Open your mouth only if what you are going to say is more beautiful than the silience. BUDDHA

How can I green my church?
Life is not meant to be easy, my child; but take courage: it can be delightful. George Bernard Shaw

How can I sell my Share Certificates?
Come let us be friends for once. Let us make life easy on us. Let us be loved ones and lovers. The earth

How Banks Can Manage Operational Risk
Ask yourself: Do I surround myself with mostly positive or mostly negative people? How does that work

how marketing leaders can manage the chaos
When you talk, you are only repeating what you already know. But if you listen, you may learn something

How Many Patients Can One Doctor Manage?
If you want to go quickly, go alone. If you want to go far, go together. African proverb

Can I sell my crib?
The happiest people don't have the best of everything, they just make the best of everything. Anony

Idea Transcript


ANSWERS

by heart

Lifestyle + Risk Reduction Fitness + Weight Management

How Can I Manage My Weight? Reaching and maintaining a healthy weight can be a challenge. You may have tried to lose weight before without much long-term success. Be assured, you are not alone. There is no magic weight-loss formula that works for everyone. The key is to find a plan that works for you and provides the right balance of calories and nutrition with the appropriate amounts of physical activity.

What are the keys to healthy weight loss?

• Choose and prepare foods with little or no salt.

To lose weight, you must take in fewer calories than you use through normal metabolism and physical activity. It’s a matter of:

What happens when I reach a healthy weight?

• Watching what you eat. • Choosing nutritious foods. • Following an overall healthy diet pattern. • Getting and staying physically active. How can I make better food choices? Follow these guidelines to improve your overall diet pattern. • Eat a diet rich in fruits, vegetables and whole grains. • Eat poultry, fish, and nuts and limit red meat. • Limit how much saturated and trans fats, added sugars, and sodium are in the food you eat. • Select fat-free and low-fat (1%) dairy products. • Limit beverages and foods high in calories and low in nutrition.

• After you reach a healthy weight, continue to balance the amounts of calories that you take in with the amount of energy you use each day to maintain your weight. • After a week, if you’re still losing weight, add a few hundred more calories. • If you change the amount of physical activity you do, adjust what you eat. • Keep a record of what you eat and how much physical activity you get so you’ll know how to make adjustments. How can I stay at a healthy weight? • Remember that eating smart means eating some foods in smaller amounts and eating high-calorie foods less often. (continued)

ANSWERS

by heart

Lifestyle + Risk Reduction Fitness + Weight Management

How Can I Manage My Weight?

• Always keep low-calorie, heart-healthy foods around. Chopped fruits and vegetables make an great quick snack. • Use a shopping list, and don’t shop when you’re hungry. • Plan all your meals. When you’re going to a party or out to eat, decide ahead of time what you can do to make it easier to eat right. • When you’re hungry between meals, drink a glass of water or eat a small piece of fruit. • When you really crave a high-calorie food, eat a small amount of it. Commit to stay active! Don’t give up on your physical activity plan. What if I go back to old habits? Old habits are hard to break. You might have a bad day and overeat or skip exercise. If that happens, remember that this is not a failure. Instead, recommit yourself to starting again and getting back on track. You can do it!

HOW CAN I LEARN MORE? Call 1-800-AHA-USA1 (1-800-242-8721), or visit heart.org to learn more about heart disease and stroke. Sign up to get Heart Insight, a free magazine for heart patients and their families, at heartinsight.org. Connect with others sharing similar journeys with heart disease and stroke by joining our Support Network at heart.org/supportnetwork.

Do you have questions for the doctor or nurse?

My Quest ion s:

Take a few minutes to write your questions for the next time you see your healthcare provider. For example:

What if I start gaining weight? How can my family help me?

We have many other fact sheets to help you make healthier choices to reduce your risk, manage disease or care for a loved one. Visit heart.org/answersbyheart to learn more. ©2015, American Heart Association

Smile Life

When life gives you a hundred reasons to cry, show life that you have a thousand reasons to smile

Get in touch

© Copyright 2015 - 2024 PDFFOX.COM - All rights reserved.