Did you make a New Year’s resolution to lose weight? If you have given it up by now, you are not alone. Statistics show Americans’ average weight is still increasing every year. And people in Indiana ranked 44th out of 50 states in 2014 for obesity.
Is there any hope? From my experience, there are 2 areas which provide the average person with excessive calories on a daily basis. Change your thinking about these and you may see progress in your weight goals, feel better about yourself & see improved health!
1. RESTAURANT EATING
Did you know that almost every meal in a fast food or sit down restaurant provides you with 1500 to 3000 calories? Men need about 1800 calories daily and women need 1500 for slow weight loss (69% of adults are overweight or obese).
The average person in the US eats out 5 times a week and eats a total of 2700-3700 calories every day. So we are getting 100% or more of the calories we need in one restaurant meal, then continuing to eat at other times. Simple math says we will continue to gain weight unless we make changes.
What can you do?
- Stop ordering fries and stop ordering pop. These 2 simple changes will cut 700-1000 calories from the meal.
- Avoid the baskets of chips, biscuits or breadsticks which can easily add 600 extra calories to your meal.
- Look for calories listed on the menu or online (use your smartphone if you have one). The information is out there if you look! One meal should contain about 600 calories.
2. JUNK FOOD
What is junk food? Anything that is high in calories and low in nutrition. Fries, pop, candy, doughnuts, cookies, cake, pie, ice cream, chips, chocolate, pizza, etc. These foods taste good- in the US we eat 600-800 calories a day from them!
What can you do?
- Start by making a list of your top 2-3 favorites. Then allow only your favorites and avoid all others. This is a simple way to avoid feeling deprived, yet cut calories.
- Cut your portions of these foods down to 150 calories or less. Eat just enough to satisfy.
- Add healthy foods. Every time you add fresh fruit or vegetables, you fill yourself up and decrease your need for junk food.
Topeka Pharmacy is here to help with questions about diet, diabetes and weight loss. Try these tips and have a healthy 2016!