Losing weight-What works!

Here tis the 2nd in a series the State of Tennessee just emailed! It seems like Tennessee is trying to do something about obesity. YEAH TENNESSEE!!!!

Losing weight - What Works
The bottom line with weight loss is that you have to eat fewer calories than you burn -- regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss approach that works for someone else may not work for you because losing weight is very individualized. It's up to you to find the right fit.

Regardless of the type of weight-loss program you choose, there are some fundamental keys to success.

Strategies for Success

Make small changes in your life that work for you. Can you drink 1% or 2% milk instead of whole? When you're accustomed to that, can you switch to skim? How about trying lighter or low-fat versions of your favorite mayonnaise, salad dressings, cheeses, snacks, etc.?

Eat with a sense of purpose: Savor the flavors and engage your senses so that you taste that you are eating. Forget the mindless munching that happens while you cook, drive, or watch television.

Control your portions. Successful dieters don't supersize their meals.

Eat a variety of foods consisting of vegetables, fruits, whole grains, and low-fat protein sources. Limit the total amount of fat, alcohol, and treats you consume.

Start your day with a healthy breakfast that includes some protein, in the form of low-fat milk, yogurt, lean meats, or an egg. Many overweight people skip breakfast.

Find physical activities that you enjoy or sneak exercise into your daily routine by walking, taking the stairs, or parking in the outer reaches of the parking lot. Whichever you choose, do it daily, for the cardiovascular, stress reduction and calorie-burning benefits.

Don't attempt to manage your stress with food. Many people eat in response to stress. Unfortunately, food does not help you cope with stress; it simply adds calories to your daily total. Find more effective alternatives: exercise, take a bath, call a friend, surf the internet. Just steer clear of the kitchen!

Keep track of what you eat each day with a food journal or diary. This is an excellent way to acknowledge what you eat and be proud of your accomplishments. Take time to celebrate your achievements and reward yourself for all your hard work.

Read labels to determine the healthiest food options. Nutrition labels offer a wealth of information to help you make good choices. Pay attention to the serving size, calories, fat, sodium, and sugars.

Stay motivated! It is easy to fall off the wagon, but when you have a buddy to help and support you it is easier to brush yourself off and get right back on the eating plan. Let your friends and family support and help you through the rough times.