Getting and staying at a healthy weight takes a long-term commitment. It means changing your eating habits, preparing meals and limiting portion sizes.
Some health conditions and medicines cause people to gain weight. It is important to talk with your doctor about these issues. In addition, exercise can help control weight.
Eat Whole Grains
Whole grains provide multiple nutrients and dietary fiber that can help you control your weight. The dietary fiber in whole grains slows digestion and absorption of fats, which can make you feel full.
Eating whole grains can also lower your cholesterol and blood pressure. However, randomized controlled trials on whole grain intake and health outcomes have been inconsistent.
Choose breads, rolls, bagels, tortillas, pasta and rice that contain whole grains instead of refined products. Look for the words “whole wheat” or “whole grain” on food labels and read the ingredient list.
Try adding a cooked whole grain to salads or boosting mixed dishes with oats, bulgur, quinoa and other less common grains. Many of these foods are available in large grocery stores and specialty health food stores.
Limit Sugar
Sugar is made up of simple carbohydrates that are digested quickly and changed to glucose (blood sugar), which is an energy source for the body. Sugar can occur naturally in foods such as fruit, milk and some vegetables. It can also be added to foods during processing and at the table. It is important to limit how much sugar we consume. Look at the nutrition label on food packages and choose foods that have little or no added sugars. If you do choose to eat sugary foods, save them for special occasions and try to make the serving size smaller.
The current Dietary Guidelines for Americans recommend limiting added sugars to
Eat Smaller Portion Sizes
Choosing a smaller serving size is one of the most important things you can do to control your eating and lose weight. Serving sizes are listed on food labels and indicate the recommended amount to eat for a single meal or snack. A common misconception is that a portion of food must be large to taste good, but this is not true. There are several ways to eat smaller portions including measuring foods, using smaller plates and bowls, asking for a smaller serving size when eating out and slowing down your eating.
In laboratory-based studies where portion sizes have been systematically manipulated, research consistently shows that offering larger portions of high energy density foods and beverages promotes greater intake compared to smaller servings. This effect is known as the portion size effect (PSE). This article reviews PSE studies and identifies creative downsizing strategies for children since they are just beginning to establish social norms of portion sizes.