January 21-27 is Healthy Weight Week!

Maintaining a healthy weight is important for overall health. A healthy weight tends to help you feel good about yourself, give you more energy, and lower your risk of many diseases. Here are 10 tips to help you achieve a healthy weight…

10 Tips for a Healthy Weight

1. Plan Some Sort of Activity Every Day

Enjoy a walk with your dogs, join your child on a bike ride, or plan a dance party after dinner. Get your body moving each and every day.

2. Make Healthy Food Choices Throughout the Day

Snack on fruits and veggies, choose lean protein such as chicken and lean beef, choose low-fat or fat-free dairy products, reduce added sugars are some options to get you started.

3. Be Sure to Get an Optimal Night's Rest

If you are overly tired during the day, try going to bed 15-30 minutes earlier in the evening.

4. Don't Skip Meals!

Be sure to plan for eating 3 meals and a couple of snacks throughout the day. When you skip meals, it may lead to overeating later.

5. Be Sure to Eat Breakfast Every Day

It doesn’t have to be a traditional breakfast (if you are not a breakfast person, enjoy a sandwich or leftovers), but be sure to start your day off with a healthy meal.

6. Don't Snack Aimlessly

If you are hungry, portion out your snack on a plate or in a baggie. Do not eat out of the box or in front of the television. Look at what the portion size is listed on the bag or box. Try eating that amount and seeing if it is filling for you.

7. Add Fiber and Increase Protein in Your Diet

If you are hungry, portion out your snack on a plate or in a baggie. Do not eat out of the box or in front of the television. Look at what the portion size is listed on the bag or box. Try eating that amount and seeing if it is filling for you.

Add fiber and increase protein in your diet. For high fiber foods think oatmeal, whole grain breads, fresh fruits and veggies. Fiber helps with gut health and fills you up, in turn, reducing snacking. Peanut butter, a low-fat cheese stick, Greek yogurt, a handful of nuts, a hard boiled egg are all protein rich options that will fill you up.

8. Reduce Stress

Whether you try meditation, yoga, mindfulness, listening to music, deep breathing, exercise...find a stress reduction technique that works for you!

9. Drink More Water

Changing up one soda a day for a bottle of water has many benefits. Water helps with your joints, protects your organs, flushes waste, maintains blood pressure, and boosts skin health. There are so many benefits!

10. Skip the Sugary Drinks

Sodas, sports drinks, and juice can add extra calories that don’t fill you up. Try replacing the sugary options with water, flavored seltzer waters, or club soda with a lemon, lime or orange slice.