Health Direct - Summer 2019 - 7

5 Weight-Loss
Practices You
Should Be Doing
Every Day
You're keeping your total
calories low but eating
whatever you want.
"Quality of food does matter,"
says Mascha Davis, MPH, RDN,
a spokeswoman for the Academy
of Nutrition and Dietetics. Just
because something is low in
calories doesn't mean it supports
good health.
DTry this instead: Choose highquality calories with a focus on
vegetables, fruits and whole foods.
For example, instead of a glass
of apple juice, opt for the apple
itself, which is loaded with antioxidants, vitamins and fiber.

When you have a big dinner
planned, you don't eat
during the day to save up
calories for later.
"This is an unhealthy pattern to get
into," Davis says, because it sets
you up to overeat. When you skip
or cut way back on meals, the body
goes into starvation mode, which
can lead to binge eating.
DTry this instead: Eat regular
meals. Finding a meal frequency
that keeps you full and satisfied
will eliminate the cycle of
starvation and bingeing and keep
your metabolism going, which can
actually help you lose weight.

Make a plan. Develop
a weight-loss strategy,
including meals and an exercise routine, that can keep you
on track.
Drink water. Your thirst
and hunger centers are
next to each other in the brain,
so thirst can often manifest as
hunger. Keep water with you
and sip it throughout the day to
stay hydrated and feeling full.
Get enough sleep. Lack
of sleep can lead to
weight gain. Aim for seven to
eight hours a night so your
body can relax and reset.
Grocery shop with a
full belly. That way,
you're less inclined to splurge
on unhealthy items that might
appeal to your hungry brain.


You cut out carbs (or
soy, or dairy, or gluten).
"Just cutting something out of
your diet because your friend did
it or you read an article is not the
best idea," Davis says. "Losing
weight is a really individual thing."
DTry this instead: Practice
moderation. Yes, some people lose
weight if they lower their carbohydrate intake. But that doesn't mean
you have to eliminate them from
your diet. The same thing goes for
soy, dairy and gluten: If these foods
don't cause problems for you,
there's no reason to cut them out.

You're trying to focus fat
loss in certain areas, such
as your belly or thighs.
"That's not how weight loss
works," Davis says. When a person
loses weight, he or she will lose fat
throughout the body-not just in
one area.
DTry this instead: If you want
to focus on weight loss in targeted
areas, combine toning exercises
(to strengthen muscles) with
cardio (to burn calories). This
two-pronged approach will both
define the targeted muscle groups
and reduce overall body fat. 1

Eat slowly. It takes about
20 minutes to feel full.
Drinking water or resting your
fork between bites can help
you tune in to satiety signals.

WellPlan at COMCARE in
Salina offers nutritional
and exercise counseling
to help you reach your
health goals. Visit or
call 785-452-3244.

MAKE a custom grocery list ahead of time so you don't forget to pick up nutritious foods at


Health Direct - Summer 2019

Table of Contents for the Digital Edition of Health Direct - Summer 2019

Health Direct - Summer 2019 - 1
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