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Achieving a Healthy Weight | Ask the Expert
When it comes to <a href="https://www.mylifestages.org/health/weight/healthy_weight.page">healthy weight management</a>, small changes in eating and activity level have a more positive and long lasting impact on health than extreme ones. A balanced diet is the foundation of good health. It is important to have a variety from each food group, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. Here are some general nutrition guidelines to keep in mind when developing your daily food plan.<ul><li>Aim for at least three one-ounce servings of whole grains such as whole-grain bread, cereal, pasta, brown rice or oats.</li><li>Three servings of low-fat dairy products such as low-fat milk, yogurt or cheese. (Be mindful of sugar content in yogurt.)</li><li>Five to six ounces of protein such as lean meat, chicken, turkey, fish, eggs, beans or peas and nuts.</li><li>Three to five cups of colorful fruits and vegetables.</li></ul> Other tips for achieving a healthy weight:<ul><li>Choose foods and beverages with little or no added sugars.</li><li>Eat breakfast within 60 minutes of waking.</li><li>Eat every three to four hours to stabilize blood sugars and prevent feeling overly hungry.</li><li>Aim for at least 30 minutes of moderate-vigorous activity most days.</li><li><a href="https://www.mylifestages.org/health/skin_care/smcsr1_hydration.page">Stay hydrated</a> (we often confuse thirst and hunger cues).</li><li><a href=https://www.mylifestages.org/health/sleep/getting_enough_sleep.page>Get plenty of rest.</a></li><li><a href="https://www.mylifestages.org/classes/Events.page">Consider a <a href="https://www.mylifestages.org/classes/Events.page">yoga class</a> or a warm bubble bath to reduce stress.</li></ul>
Weight Management,Nutrition,

Question:

I'm 20, 5’3”, and weigh 150 pounds. I'm eating quite healthy and I go to the gym a couple days a week but I have found it pretty impossible to lose any weight. What can I do differently? I would be happy with just 10-15 pounds.

Answer:

Alixandra Cohen, R.D.Alixandra Cohen, R.D.Clinical DietitianAlta Bates Summit Medical Center
Expert
Alixandra Cohen, R.D.Clinical DietitianAlta Bates Summit Medical Center

Alixandra specializes in disorder eating, sports nutrition, and weight loss|management.

When it comes to healthy weight management, small changes in eating and activity level have a more positive and long lasting impact on health than extreme ones.

A balanced diet is the foundation of good health. It is important to have a variety from each food group, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein.

Here are some general nutrition guidelines to keep in mind when developing your daily food plan.

  • Aim for at least three one-ounce servings of whole grains such as whole-grain bread, cereal, pasta, brown rice or oats.
  • Three servings of low-fat dairy products such as low-fat milk, yogurt or cheese. (Be mindful of sugar content in yogurt.)
  • Five to six ounces of protein such as lean meat, chicken, turkey, fish, eggs, beans or peas and nuts.
  • Three to five cups of colorful fruits and vegetables.

Other tips for achieving a healthy weight:
  • Choose foods and beverages with little or no added sugars.
  • Eat breakfast within 60 minutes of waking.
  • Eat every three to four hours to stabilize blood sugars and prevent feeling overly hungry.
  • Aim for at least 30 minutes of moderate-vigorous activity most days.
  • Stay hydrated (we often confuse thirst and hunger cues).
  • Get plenty of rest.
  • Consider a yoga class or a warm bubble bath to reduce stress.


Read more:
Weight management articles, videos, and other resources
Diet and nutrition articles, videos, and other resources

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