Weight Loss: Suggestions for Success

Back Pain and Obesity

Eat to Lose Weight: Suggestions
Healthy FoodsIf you have tried to lose weight or maintain a healthy weight in the past, some of these suggestions may be redundant to you.

  • Drink 8 glasses of water every day (not including tea, coffee or other beverages)
  • Eat only when hungry and just until you are full
  • Eat slowly in a relaxed environment. It takes 20 minutes for your stomach to message the brain that you are full
  • Choose foods that require a lot of chewing; you will be satisfied with less food
  • A warm beverage with a meal helps to make you feel full and satisfied
  • Trick your eye by serving food on a smaller plate
  • Starving between meals? Try a piece of fruit with a few almonds
  • Keep your kitchen stocked with healthy foods and ready to eat snacks
  • Remember that small steps add up to help you achieve goals

Basic Benefits to Physical Activity
Good food and eating right combined with regular exercise can help you successfully meet your weight loss goals. Building or preserving muscle mass will help the body burn calories. Other benefits include:

  • Decreases the risk of heart disease, high blood pressure, body fat, cholesterol, type 2 diabetes, colon and breast cancer, osteoporosis, and arthritis.
  • Relaxes muscular tension and reduces mental stress, anxiety and depression
  • Increases energy, concentration, self-esteem, self-confidence
  • Reduces feelings of anxiety and depression
Updated on: 07/28/15
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Physical Activity and Exercise for a Healthier Spine
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