How Many Pounds Should An Average 7 Year Old Weight 10 Ways to Maintain Your Healthy Weight

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10 Ways to Maintain Your Healthy Weight

Losing weight takes discipline and time. I know, because it took me a year and a half to lose 25 pounds. My weight stayed at 115-117 pounds until my husband went to a conference in Warsaw, Poland. The conference and restaurant meals were reduced and I gained three pounds (one dress size) in a week.

We stayed at the Marriott Hotel, which has a “Splendid Breakfast Buffet”. Before I took my food from the buffet, I considered my options. I ate a healthy breakfast every morning: orange juice, fresh fruit, and low-fat yogurt sprinkled with granola. But eating healthy lunches and dinners was difficult because I had few options.

Don’t get me wrong, the food was delicious and served elegantly. But leaving half the food on my plate and skipping dessert didn’t balance my food intake. How can I get back to a healthy weight? The Harvard School of Public Health recommends a “protective diet” approach to weight loss/maintenance.

There are seven steps to defensive eating: selective eating, small portions, stopping before you feel full, few snacks, eating slowly, mindful snacking, and knowing why you eat. I added these steps to my own plan. Here are 10 tips for maintaining a healthy weight.

1. EAT HAPPY. Breakfast Think breakfast is the most important meal of the day because it fuels your day. I wake up at 5:30 am and by 9:30 am ready for lunch. Solution? I eat half of my breakfast (two pieces of fruit and cereal) in the early morning and half of my breakfast (fruit or cereal) at midnight.

2. KEEP A FOOD JOURNAL. I don’t keep a written journal, but I keep a mental list of everything I eat. This list includes every cookie, cracker, and pretzel. If I ate too much sugar, fat or salt, I cut back the next day. My food journal led to a collection of healthy recipes.

3. EAT THE BEST FOODS. The Mayo Clinic developed a Healthy Eating Pyramid to “encourage weight loss, weight maintenance and long-term health.” Low-energy foods (low-calorie foods that make you feel full), are an important part of the pyramid. Fruits and vegetables are energy-dense foods and you can eat as much as you want.

4. SERVE WITH HEALTHY FOODS. I keep healthy snacks – carrots, celery, apples and other fresh fruit – on hand.

For a filling snack, I eat sugar-free applesauce. Unsalted nuts and seeds help keep me from getting hungry, but I am careful about eating small portions. When I travel, I take a healthy granola bar with me. (Yes, I picked up a granola bar in Poland.)

5. KEEP IT HARD. By size, I mean the size of the food you eat. You may be eating large portions instead of the “normal” portion. For example, a cup of spaghetti is half a cup, not a mountain of noodles. According to the American Obesity Association, people who maintain a healthy weight eat five times a day, on average, and consume about 1,400 calories. That is, they often eat small meals.

6. AVOID SOME FOODS. The American Obesity Association says that 92 percent of those who maintain a healthy weight limit their consumption of certain foods, such as fast food. When I shop for food, I avoid “empty calorie” foods, high-calorie foods with little nutritional value. In case you’re wondering, I rarely eat at fast food restaurants.

7. MAKE TIME. What is the second ingredient in a ketchup bottle? It’s high fructose corn syrup, sugar you don’t need. Mayonnaise has 90 calories per serving (one tablespoon) and 90% of those calories come from fat. Soy sauce is liquid salt. This added sugar, fat and salt can cause weight gain. You don’t have to give up spices, just buy healthier versions of them.

8. MOVE. Regular physical activity is essential to the Mayo Clinic’s Healthy Eating Pyramid. And according to “Why ‘Diets’ Don’t Work?”, an article published by WOAI on the Internet in San Antonio, eating a healthy diet and increasing exercise are keys to weight loss/maintenance. This compound “may increase your metabolism,” the article says. I try to walk 10,000 steps a day and track it with a pedometer.

9. DEATH BY WATER. Sometimes your mind plays tricks on you and you think you are hungry when you are actually thirsty. A glass of water can reduce hunger. Instead of sugary soda, drink water. I like zero calorie, carbonated water and orange is my favorite.

10. MEETING YOU CAN EAT. This is your ultimate safety eating strategy. Before I go to the grocery store, I make a detailed list. I rarely eat food samples because I’m allergic to soy (it’s everywhere) and I don’t need the extra calories. In addition, these samples are often high in salt, fat and sugar.

Thanks to these tips I was back to a healthy weight within two weeks. Right now I’m doing a daily defense diet. The best part of the plan is that I control what I eat and enjoy delicious and healthy meals. Bring on the party, I’m ready!

Copyright 2005 by Harriet Hodgson. To learn more about his work, visit http://www.harriethodgson.com

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