(WL) Healthy Strategies Lesson

Healthy Strategies

Weight management is the long-term approach to a healthy lifestyle. It includes a balance of healthy eating and physical exercise. Knowing what your body needs is important to weight management and can control overconsumption and underconsumption of food.

How to Maintain Weight

Eat often; 3 healthy meals and two small snacks Set workout reminders Drink water with every meal Eat less packaged and processed foods Eat more baked foods Create a motivational board Eat fruits and veggies with every meal Eat at a slower pace

How to Gain Weight

Try smoothies and shakes Snack during the day; have a bedtime snack (nuts, cheese, dried fruits, peanut butter) Drink high calorie beverages with meal or after meal Eat whole grain breads, pasta, cereal, fruits, veggies, lean protein and nuts. Eat more frequently Eat a larger, healthy breakfast; consume less calories at dinner Eat more fruits, vegetables and fibers Add 'extras' to dishes for more calories (ex: add cheese to scrambled eggs) Have an occasional sweet treat Exercise - particularly strength training

How to Lose Weight

Reduce calories in and increase calories out Drink more water Cook your own meals Serve yourself smaller portions Don't shop for groceries when you're hungry Eat a larger, healthy breakfast; consume less calories at dinner Set goals to keep you motivated Get plenty of sleep Eat more fruits, vegetables and fibers Cut down on sugars and carbs Reduce stress

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