Lose a Little. Gain a Lot.
Lose a Little. Gain a Lot.
Your body will thank you for it.
Losing a little weight—just 10 or 15 pounds—can make a big difference in your health. Modest weight loss can improve your health in the following ways:
- Reverse or postpone diabetes
- Lower your blood pressure
- Allow you to quit some of your medications
A recent survey shows more than 70 percent of American adults are overweight or obese. Being overweight or obese leads to many health problems. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer. While it can seem overwhelming to start a weight-loss journey, take heart. Losing just a few pounds can improve your health significantly.
Losing 10 pounds helps Chapin woman reverse high blood pressure.
Tips for Weight Loss
- Drink water instead of sugary beverages.
- Substitute lower-calorie fruits and vegetables in place of higher calorie ingredients in your diet. Aim for five to nine servings of fruits and vegetables daily.
- Eat more soluble fiber such as beans/legumes, oats, barley and flaxseed.
- Limit or avoid refined, processed carbohydrates such as white rice, pasta, crackers and added sugars from cold cereals, salad dressings and breads.
- Replace salty processed snacks with unsalted tree nuts, peanuts or seeds.
- Choose low-fat or plant-based dairy such as low-fat milk, low-fat yogurt, low-fat cheese, and unsweetened soy, almond or cashew milk.
- Limit saturated fats found in animal products and tropical oils, such as coconut oil, red meats and whole milk and cream.
- Control portions. A basic portion is the size of your palm.
- Increase your daily or weekly exercise level. Aim for 30 to 60 minutes three to five times a week.
- Keep a food and exercise diary.
Talk to Your Doctor
Your doctor can monitor your weight and blood pressure and provide resources to help you improve your lifestyle and lose weight. You can also find information about weight loss and healthy living at these websites:
