Body Mass Index - Bmi (Page 2 of 3) in pdf

Lifestyle Modifications

Nutrition

• Eat at least 5 servings of fruits and vegetables a day, the more the better

• Choose whole grain cereals, breads, pasta, rice

• Choose low fat and nonfat dairy products

• Eat lean meats (turkey and chicken breast, lean beef, fish)

• Limit animal fats (butter, cream, fatty cuts of meat, sausage, bacon, whole milk products, ice

cream)

• Limit hydrogenated fats and partially hydrogenated fats (hydrogenated peanut butter, stick

margarine, shortening)

• Limit concentrated sweets (Sugar, candy, sweetened soda, Jam/ Jelly, syrup, and foods sweetened

with significant quantities of sugar)

• Limit portion sizes

* Consider serving dinner on small lunch plates

* 25% of your plate should consist of lean protein such as chicken, fish, turkey, lean red meat,

beans or tofu (roughly the size of a deck of cards)

* 25% of your plate should consist of starch from a whole grain source

* 50% of your plate should consist of non-starchy vegetable, rich in color.

• Plan for snacking – If you are always extra hungry at 10:00am or 3:00pm then plan a health low

calorie snack for those times such as a piece of fruit or some raw vegetables.

• Its very important not to exclude your favorite foods from your life, but you don’t necessarily need

to have them every day. If you can’t resist ice cream and cookies when they’re in the house, don’t

keep them around.

• Do allow yourself to have a treat once a week such as 2 of those cookies or a small ice cream cone

or a small piece of birthday cake.

• Plan your cheating – Once a month, allow yourself a day to not worry about what you eat. This

lets you enjoy a summer picnic or holiday party without guilt.

• Avoid food oriented awards/ consolations – If you want to treat yourself, buy a plant or go to the

movies or some other non-food oriented thing. Get out of the habit or rewarding and/or consoling

yourself with food.

Physical Activity

• Increase your physical activity – Physical activity increases your calorie usage.

• Exercise, especially weight lifting, increases muscle mass (you don’t have to look like a body

builder). Muscle mass increases your metabolic rate (the rate at which you use calories). It not

only increases it while your exercises, but this increase continues long after your exercises session

is completed.

• Exercise is one of the most important factors in maintaining weight loss

• Work with your doctor to develop a plan to increase your physical activity. Walk a minimum of

10,000 steps a day; join a fitness center; or find some other way to follow the surgeon general’s

recommendation of 30 minutes of moderate intensity activity on all or most days of the week.

• Increase your physical activity in your daily activities by choosing the stairs instead of the

elevator, parking at the other end of the parking lot for work and at the grocery store.

Set Reasonable goals

#1 – Don’t gain more weight. Give your self a pat on the back if you have maintained your weight.

#2 – Set a Goal of loosing 10 lbs.

#3 – When you have maintained a weight loss of 10# for a while then set another small weight loss goal.

Remember slow and steady wins the race.

Body Mass Index - Bmi Page 2

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