News Article

For: June Issue

To: Gulf Coast Womens News

By: Linda K. Bowman, Ext. Agt. IV - Family & Consumer Sciences

Santa Rosa County Extension Service

Telephone: 850/623-3868 or 939-1259, ext. 1360

The 10 Commandments of Weight Loss

Do you want to lost weight? Adopt a healthier lifestyle for you and your family. Make small, gradual, realistic changes that will build upon one another, creating a healthier future. Here are ten strategies to help you control your weight:

You shall “eat right” not “diet.” Instead of starving yourself to lose weight, choose foods that allow you to fill up on fewer calories. These are foods that are:

v minimally processed,

v high in fiber and

v low in fat and sugar.

Examples include fruits; vegetables; whole grains such as barley, oatmeal, whole-wheat products and brown rice; and legumes. For protein, always pick leaner choices such as white poultry (without skin); pork loin; lean beef; and seafood.

You shall make exercise fun. Take up several aerobic activities that are enjoyable, such as an aerobics class, walking, bike riding, swimming, running, hiking, softball, etc. and work out aerobically at least an hour a day, five or six days a week.

You shall not eat for boredom. Tune into emotions and hunger cues. Feed hunger, and avoid eating to relax, cure boredom or overcome depression. Instead, take a walk or call a friend.

You shall eat out wisely. Try to prepare more meals at home. If you do eat out, choose soup and salad or smaller dishes that are low in fat. Ask for sauces and dressings on the side. If portions are large, take half home!

You shall shop smart.

_ Fill grocery carts 2/3 full of perimeter aisle foods. These include fat-free dairy, fruits, vegetables, seafood, chicken and leaner cuts of meat. Don’t forget to include the beans and rice aisle in this part of your cart!! Aim for 5+ servings of fruits and vegetables each day.

You shall snack right.

_ Instead of packaged snacks, think “out with the bag” and enjoy fresh fruits, vegetables with lowfat dips or fat-free, light yogurt. Most Americans have trouble meeting the recommended number of servings for fruits, vegetables and dairy/calcium groups.

You shall be adventurous.

_ Be adventurous and expand your range of food choices. Explore new tastes. Try exotic produce, and sample lowfat ethnic cuisines to get a break from the everyday norm.

You shall use less fat.

_ Prepare foods using lower-fat cooking methods such as baking meats on a rack, broiling, grilling, roasting or steaming instead of frying. When sautéing, use broth or add only 1 tablespoon of oil for every four people. This only adds a conservative 4 grams of fat per person.

You shall limit sugar & refined starch.

_ Try “diet,” “no sugar added,” and “lite” products. Sugar substitutes such as Splenda® and Equal® for Recipes have greatly improved the taste and acceptance of sugar-free products.

_ Limit refined starch foods that are made with white flour and are low in fiber. Fill up instead with high-fiber choices such as corn, potatoes, yams, limas, peas, dried beans and whole grains. Balance these with plenty of nonstarchy vegetables.

You shall not skip breakfast.

Remember the most important meal of the day — breakfast!! A breakfast that includes cereal, fruit juice and skim milk not only starts the day the lowfat way, but also helps increase your fiber.

Good luck — you are now on your way to better health and weight management!

For further information contact: Linda Bowman, Family and Consumer Sciences Extension Agent, The University of Florida--Santa Rosa County Cooperative Extension Service--IFAS, at (850)623-3868 or (850)939-1259, Ext. 1360 for south county residents, between the hours of 8:00 a.m. and 4:30 p.m. weekdays. Hearing-impaired individuals may call Santa Rosa County Emergency Management Service at 983-5373 (TDD).

Extension Service programs are open to all people without regard to race, color, sex, age, handicap or national origin. The use of trade names in this article is solely for the purpose of providing specific information. It is not a guarantee, warranty, or endorsement of the product name(s) and does not signify that they are approved to the exclusion of others.