5K Fitness Challenge #28: Maintain a Healthy Weight!
County of San Diego, California sent this bulletin at 06/27/2017 11:28 AM PDT
July 28, 2017 - Maintain a Healthy
Weight!
The key to maintaining a healthy
weight isn't a complicated weight loss diet. It is about finding a balance between the number of calories you consume and the number of
calories your body uses. When you are a healthy weight, you reduce the risk of chronic
diseases associated with obesity.
Calculating your Body Mass Index (BMI)
is a quick way to understand whether you're at a healthy weight, underweight,
overweight, or obese. BMI measures body fat based on your height and weight. Find
your BMI using Kaiser
Permanente’s online BMI calculator.
Swap your snack. Snacking is fine,
just be sure have some lower-calorie, healthy snacks ready when hunger hits.
Cut one high calorie treat food item
each day.
DO NOT drink your calories. Choose
water, sparkling water, or black coffee or tea instead and save your calories
for foods that will help you feel full.
Skip seconds. Instead, fill your plate
once and keep extras in the kitchen.
Make skinny substitutions by substituting
lower-calorie options for some of your higher-calorie favorites.
Ask for a doggie bag. Instead of
cleaning your whole plate, ask the server to put half in a container for you to
take home for another meal.
Just say "no" to fried food.
Instead of fried chicken or fish, choose grilled, broiled, or poached instead.
Build a thinner pizza. Skip the meat
toppings, extra cheese, and deep-dish crust, and have a couple slices of
thin-crust vegetable pizza instead.
Use a plate. When you snack out of a
bag or box, it is easy to eat more than you intended.
