![]() ![]() This movement is important in addition to exercise time. Choose enjoyable activities that keep you on your feet and moving during leisure time. Sixty-two percent of NWCR participants watch less than 10 hours of TV per week. ![]() More time in front of the television or computer means less time on your feet using calories. ![]() Great recipes can be found in cookbooks at the public library, bookstores or on the Internet. Need extra ideas for meals? Try some different recipes to avoid getting bored with your healthier diet choices. Packing low-calorie snacks like fresh fruits, vegetables and whole grains can help keep hunger controlled throughout the day. Plan home-cooked meals, reserving restaurant dining for special occasions. By planning meals in advance, you can make healthier choices that are not influenced by physical hunger. On special occasions, choose your foods as wisely as you would on any other day. Listen to your body ‘s physical cues to stop eating before you feel overly full. Using smaller plates and bowls may help you choose smaller portions at meals. Look at the nutrition facts on food labels listed on packages, including the serving size. Pay attention to portion sizes and avoid overeating. Focus on a healthy eating pattern of whole, unprocessed foods that is rich in produce and fiber, contains lean protein sources, and is lower in fat. Drink plenty of water or other no-calorie unsweetened beverages. Seventy-eight percent of participants in the NWCR eat breakfast every day. Set exercise goals, aiming to build up to a minimum of 200-300 minutes of exercise per week (ACSM guidelines). Exercise often: Studies prove that people with high activity levels are more likely to maintain their weight loss than others who are not as active. ![]() If you want to avoid regaining weight, keep a positive attitude and use the guidelines below. The National Weight Control Registry (NWCR) provides success stories of more than 10,000 people who have lost weight and kept it off. Now that you've reached your goal weight, you will need to continue to make healthy lifestyle changes so you don't regain the weight you’ve lost. What are some tips to keep a healthy weight? ![]()
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