Weight Management

 

Key Strategies for Healthy Weight Management

• Nutrition:

  Eat More: Fruits, vegetables, whole grains, lean proteins, healthy fats (nuts, olive oil). Aim for half your plate vegetables/salad. 
  Eat Less: Sugary drinks, processed foods, refined grains, added sugars, unhealthy fats, and large portions. 
  Practice Mindful Eating: Eat slowly, enjoy your food, and be aware of hunger/fullness cues. 
Physical Activity:
Aim for at least 150 minutes of moderate aerobic activity weekly, broken into smaller sessions. 
Incorporate strength training to build muscle. 
Even simple activities like walking and taking stairs help. 
Lifestyle Factors:
Sleep: Get 7-8 hours per night. 
Stress Management: Techniques like deep breathing can help. 
Hydration: Drink plenty of water, often swapping it for sugary drinks. 
Track Progress: Monitor food intake and activity to understand habits. 
Set Realistic Goals:
Aim for slow, steady weight loss (1-2 lbs per week). 
Set 2-3 clear, measurable goals. 

When to Seek Professional Help

Consult a doctor before starting to determine your healthy weight and create a safe plan. 
A provider can help identify underlying factors (medications, conditions, hormones) affecting your weight. 
Medical weight management may include medication or tailored programs. 

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