Weight Management: Smart Weight Loss
o Set small goals
Expect ½-1 pound weight loss per week average. Set small goals of ways you can change that will lead to weight loss. The number on the scale is a result, not a goal.
o Eat breakfast every day.
o Drink plenty of water- 6-8 cups (48-64 ounces) daily.
Make at least half of your total liquid water.
o Use smaller plates and bowls.
Try to use an 8 inch plate for meals (most dinner plates are 11-12 inches)
This helps you eat smaller portions at meals.
o Eat at least 2-3 servings (1-2 cups) fruit and 3-5 servings (2-3 cups) of vegetables daily.
Include a fruit or vegetable with each meal and snack.
Eat these first to help decrease hunger for the rest of the meal.
o Plan to eat 3 meals and 0-3 snacks each day.
Don’t skip meals. Try to eat every 3-5 hours.
o Exercise about 30-60 minutes per day.
Walk, bike, or swim at a moderately brisk pace. Start slowly and increase.
o Limit screen time.
Try to limit time spent watching TV and playing computer games to less than 10 hours per week.
o Plan your meals.
Make a list and go grocery shopping once a week. Think ahead and bring food to work or school each day.
o Weigh yourself once a week, at most.
If watching the scale is frustrating, it may be better to hide the scale and focus on how you feel and how clothes fit.
o Use a support network.
Check in with a friend once a week. Attend a support group and discuss your goals or challenges on a regular basis with someone close to you. Keep a personal journal to track your progress and goals.
o Look at why you eat.
Is it really hunger, or is the reason for eating sometimes boredom, stress, anger, joy, or just a habit?
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
Do you need help managing weight in relation to your other medical conditions? Would you like a program individualized to your lifestyle? Are you having difficulty knowing how to begin? Is it difficult for you to stay motivated? Then we encourage you to meet with a registered dietitian at any of our locations listed below. You can also visit our website at www.uwhealth.org/nutrition
|UW Digestive Health Center
Nutrition Clinic Room 012
750 University Row,
Madison, WI 53705
(608) 890-5000 appointments
UW Health West Clinic
UW Health East Clinic
UW Medical Foundation
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 06/17/2013
Copyright © 05/22/2013 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#531
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