Secrets from Successful Long-term Losers

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Posted by JCC Pittsburgh on June 18, 2015

Walk for 60 minutes every day. Break it up into 20-minute segments to work with your schedule if necessary.
Watch less than 10 hours of TV a week. That’ll get you off your duff and keep you from snacking.
Weigh yourself at least once a week. Think of the scale more like a car’s speedometer- not as a measure of success or failure.
Go low-fat, low-cal. Aim for less than 30 percent of calories from fat and about 1,600 calories per day- this has been most successful among the National Weight Control Registry participants.
Keep a food diary. Track your fat grams, calories.. Include ALL snacks.
Eat 5 small meals a day, including breakfast. This helps you keep a handle on hunger.
Dine out fewer than 3 times each week. You have more control over portion size and fat and sodium when you eat at home.
Avoid the pitfalls of summer… hot dogs… hamburgers…potato salads….. fruity little drinks!

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