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Easy Weight Loss Strategies

By By By Rachel Berman, RD

Easy Weight Loss Strategies

When you take small, realistic steps, you’re more likely to lose weight and keep it off longer. By adding one new goal per month, you can gradually become healthier and fitter this year.

1. Stock Up: Clear out the temptations and stock your kitchen with healthy staples such as frozen or fresh fruits and veggies, whole grains, nuts and nut butters, dried beans, seeds, olive oil, low-fat milk and yogurt, and eggs.

2. Track It: Keep a food log—pen and paper will do. Be accountable for what you’re eating; recognize where you need improvements.

3.Grab Snacks: Always keep a nutritious snack with you, such as nuts or an energy bar. Going more than 4-5 hours between meals can set you up to overeat.

4. Add a Class: Just because you’re not in school doesn’t mean you can’t learn new skills. Try a new exercise or take a Mommy & Me class to encourage bonding, gain interaction with other new moms and boost your self-confidence.

5. Stay Juicy: 8-10 cups of water a day will keep your energy high and metabolism fast. Add fresh fruit to your water to spike its flavor.

6. Go Saltless: Instead of salty deli meats or sausage, grill chicken and fish, or roast turkey to reduce bloating for swimsuit season.

7. Go Grainy: Get 3 servings of whole grains every day. Choose brown rice, whole wheat pasta, quinoa, or even air-popped popcorn. These foods help fill you up on fewer calories and can reduce heart disease and diabetes risks.

8. Treat Yourself: It’s healthy and balanced to include all the foods you love in moderation. Otherwise, you’re more likely to overeat when you’re faced with them.

9. Go Play: Be active with your family no matter how young your children are. Go to a park for a healthy picnic and nature walk or play family-friendly sports like basketball, swimming or biking.

10. Drink in Moderation: That means 1 alcoholic drink per day for women, and no more than 2 for men. The lowest in calorie choices include wine, beer, or liquor without mixers.

11. Hit the Farmer’s Market: Visit a produce stand and choose a new fruit or vegetable each week to get a variety of nutrients, including antioxidants and fiber.

12. Get Moving: As a mom, going to the gym may be tough with a newborn. Make time for activity at home while baby is sleeping. Pop in an exercise DVD or let baby nap in the stroller while you walk.

Rachel Berman, RD, is director of nutrition for CalorieCount.com

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