Citizens Memorial Hospital | Vitality | Spring 2018

10 VITALITY Spring 2018 COMMUNITY NUTRITION STAY HYDRATED DURING EXERCISE Exercise can help you lose weight. It’s important, however, to stay well hydrated when you exercise. Water is best for most exercisers. But if you exercise hard for more than 45 minutes, your beverage of choice should be a sports drink, which helps replace lost electrolytes. Source: American Council on Exercise When it comes to shedding a few pounds, you don’t have to be the biggest loser in order to be a winner. That’s because reducing just a bit— as little as 5 to 10 percent of your total body weight—can lead to improvements in several important areas, including blood cholesterol, blood pressure and blood sugar. And while losing weight can seem like a daunting task, there’s more good news: Even small changes to your diet and lifestyle can help trim your tummy. Here are some simple tweaks you can try right away. 1} Keep a food diary. Once you’re aware of exactly what you’re eating and when, it may be easier to avoid the mindless munching that can sabotage weight-loss plans. 2} Downsize your dinnerware. Smaller plates and slender glasses can help you reduce serving sizes— yet your brain won’t perceive them as skimpy. 3} Extend the dinner hour. It takes your brain at least 15 minutes to get the message that you’ve been fed. If you’re reaching the mealtime finish line in less than 20 to 30 minutes, it’s more likely that you’re overeating. 4} Savor each bite. But leave the last few on your plate. This will help you focus on receiving your body’s signal that you’re full. 5} Outsmart your sweet tooth. Temporary cravings for things such as sugary foods usually pass within 10 to 20 minutes. When a craving hits, distract yourself: Call a friend, write a letter or work on a hobby. 6} Allow yourself the occasional treat. Just buy it in a single- serving size. 7} Make yours H 2 O. Each day, swap one sugary drink—maybe your morning latte or your afternoon soda—for a glass of water. 8} Get enough sleep. Without at least seven hours every single night, you may be more likely to gain weight. At the end of the day, losing weight slowly and steadily is the most reliable way to keep the pounds off— for a healthier you. Sources: Academy of Nutrition and Dietetics; Centers for Disease Control and Prevention ways to tip the weight- loss scale in your favor Let our registered dietitians help create a meal plan that works for you. Give us a call at 417-328-6462 .