According to the 2010 report by the Centers for Disease Control and Prevention, 68 percent of adult men and women are overweight or obese in the United States. The report was published in the "Journal of the American Medical Association." More than 72 percent of men and 64 percent of women are overweight or obese. If you fall into one of these categories, there are some quick and easy things you can do to increase your activity level and decrease your caloric intake. Before you begin any weight loss or exercise program, check with your health care provider.
Plate Size
The average dinner plate size in the 1960s was 9 inches. In 2010, dinner plate sizes were 12 to 14 inches. If you eat out, some restaurants use plates that might even be considered platter size. Decrease your portions by using a smaller plate, and skip seconds.
Drink Water
The Institute of Medicine recommends that men drink about 3 liters of fluid per day, or 13 cups, and women drink about 2 liters per day, or 9 cups. This recommendation includes any fluid, including that found in foods. You will probably meet these requirements if you drink eight 8 oz. glasses every day. Water has no calories and is the best choice if you want to lose weight. Juices, sodas, sports drinks and even some flavored waters have extra calories you don't need. Drinking water will also help you feel full throughout the day and keep you from overeating. Try drinking a tall glass of water before each meal to fill your stomach before you eat.
Milk
According to MyPyramid.gov, most adults need three servings of milk a day. If you drink milk, switch to skim to reduce the number of calories you consume. One cup of whole milk contains about 150 calories and 1 cup of skim milk contains about 85 calories.
Fruits and Vegetables
Most Americans don't eat enough fruits and vegetables. If you are hungry between meals, grab a piece of fruit or a handful of fresh vegetables. A medium-sized fruit, such as an apple, orange or peach, has about 60 calories and 1/2 cup of raw veggies, such as carrots, broccoli or cherry tomatoes, has about 25 calories. These are about the lowest calorie snacks you'll find, plus they're loaded with vitamins, minerals and fiber to fill you up.
Avoid Temptation
If there is a food that you can't stop eating, don't buy it. You can't be tempted by food that isn't available. Keep healthy foods in your cupboard and refrigerator.
If you pass your favorite fast food restaurant on the way to work every day and are in the habit of stopping, take a different route. According to a report on the 2010 Dietary Guidelines for Americans, there is some evidence that the more fast food restaurants in an area, the higher the body mass index, or BMI, of the people living in that area.
Exercise
The U.S. Department of Health and Human Services developed guidelines for physical activity in 2008. The HHS recommends that adults participate in at least 2½ hours of physical activity each week. These activities should be performed in at least 10-minute intervals. Park in the most-distant parking spot, take the stairs, jog in place during commercials while watching TV. Find an activity you enjoy, and do it with friends or family. Ten minutes of exercise several times a day adds up.
References
- "Journal of the American Medical Association": Prevalence and Trends in Obesity Among U.S. Adults; 1999 - 2008
- Institute of Medicine: Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate
- MyPyramid: How Much Food from the Milk Group is Needed Daily?
- Center for Nutrition Policy and Promotion: Report of DGAC on Dietary Guidelines for Americans 2010: Food Environment and Dietary Behaviors
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans
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