Losing weight for health purposes comes down primarily to two simple factors: eating well and getting healthy motion. It does not require overly complex diets and programs, and it is not a one size fits all way to do it either. However, there are three basic ways you can manage weight loss at home and help you continue with a healthy weight that works for you for years to come. It is all about creating healthy habits in your life.


The first one is to eat the right types of food. Diets high in fat, sugar, and processed carbohydrates lead to a multitude of health problems, including diabetes. Eating a balanced diet – remember the food pyramid – can help you maintain health. Per the USDA, in a day, you should be getting:


  • 6-11 servings from the bread, cereal, rice, and pasta group

  • 2-4 servings of fruit

  • 3-5 servings of vegetables

  • 2-3 servings of meat, poultry, fish, dry beans, eggs, and nuts (protein)

  • 2-3 servings of dairy

  • A small amount of fats, oils, and sweets


You also want to make sure you are eating the right serving sizes. Every person’s body and lifestyles are different, so this will depend on what is best for you as per set by your primary care services provider. Sedentary lifestyles usually do not require as much food as those with highly active lifestyles. Generally, serving sizes are:


  • Starch – half a baseball

  • Cheese – four stacked dice

  • Fruit – one baseball

  • Butter – one dice

  • Meat, fish, and poultry – one deck of cards


Get more movement. Exercise daily and make sure you are up and moving throughout the day. If you work at home, be mindful to walk around the house or up and down the stairs every hour. Take a walk on your lunch break or in the evening. Movement does not have to be heavy intensive workouts; it is more about moving your body and working your muscles.


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