citizensmemorial.com 5 Get active. Exercise can help you lose weight and maintain a healthy weight for life. You don’t have to go to the gym. Walking is a great exercise that’s available to everyone. Get support See a registered dietitian to optimize your health by improving your current habits through meal makeovers and diseasespecific diet education, or learn how to maximize the money you spend to meet your needs. To make an appointment with one of our providers, call 417-328-6752 or visit citizensmemorial.com. Focus on fruits and vegetables. The produce section is bursting with foods that are naturally low in calories and filled with fiber. High in antioxidants, fruits and vegetables tame inflammation, which can help reduce your risk for obesity. Try filling 75% of your plate with plants at each meal. Plan your meals. When you know you want to eat more vegetables, one secret to success is planning when you’ll get those servings into your daily diet. That starts with breakfast: Plan what you’ll eat, and don’t skip it. When you have your groceries and meal plan ready, you’re less likely to skip any meal. And that’s a good thing. Skipping meals leads to crashes in blood sugar and energy. You can end up eating whatever is around, like chips or cookies. Reduce refined carbohydrates. Also known as simple carbs, these foods include white bread, pizza, pastries, pasta, white rice and sweets. They are typically high in calories and lead to blood sugar spikes and crashes. Instead, choose unrefined carbs, including vegetables and whole grains. These healthy foods can help you lose weight and reduce the risk of disease. Cut back on sugar. The empty calories that come with sugar can derail your weight loss journey. Limiting sugary treats, including sweetened beverages, doughnuts, muffins and candy, can help you lose weight and lower your risk of diabetes. The American Heart Association recommends limiting amounts of added sugar to 6 teaspoons or less per day. Strategies for healthy weight loss When life gets hectic, healthy habits that support weight loss are sometimes the first things to go. Luckily, there are proven strategies to help. Here are five tips for approaching weight loss in a healthy and manageable way.
RkJQdWJsaXNoZXIy OTI0MzU=