Healthy Weight Loss Basics

Our bodies use food as fuel and that fuel comes from the calories in food. Carbohydrates, fats and proteins contain calories and are our main energy sources.

The basic concept of weight loss and weight gain is calories in and calories out.

If you eat more calories than you burn this will result in weight gain. On the contrary, if you eat less calories than you burn this results in weight loss. But, weight maintenance is more than just watching your caloric intake; physical activity is an important component in staying healthy.

Some simple tips to help you keep on track for weight maintenance include:

Watch your portion sizes

It’s easy to overeat if you’re not careful of how much you’re eating. Keep in mind that portion sizes affect how many calories you’ve eaten.

Pay attention to your food. Eat your food on plates and bowls instead out of a container. You’ll actually enjoy eating your meal and can better gauge how much you’re eating.

• Pay attention to your food. Eat your food on plates and bowls instead out of a container. You’ll actually enjoy eating your meal and can better gauge how much you’re eating.
• Eat smaller portions by taking half of what you’d normally eat.
• Read the food labels. Labels always provide serving size and number of calories per serving. For pre-packaged foods, you might be surprised at how you’ve just doubled or tripled your calories.
• Quit when you’re full. Stop eating when you’re satisfied and you’ll automatically skip out on extra calories. If you’re dining out, have the waiter take your plate away so that you won’t continue grazing.

Cut your calories

Cutting calories is easier than you think.

• Swap foods! If you’re craving crunchy, choose celery sticks, an apple or a few small pickles wrapped in turkey rather than chips.
• You can still satisfy your sweet tooth. Bypass that high-calorie, full fat ice cream after dinner and have low-fat yogurt and fresh fruit or low-fat frozen yogurt instead.
• Watch what you’re drinking. Your beverages can easily add calories throughout the day. Drink sparkling water instead of a soda.

Slim down your dairy. Choose low-fat dairy products over full fat versions.

Calorie and fat data can be found at USDA’s Nutrient Data Laboratory

We’ll Help You Stay Motivated

Sign up for the Jennie-O Turkey Store newsletter to receive more tips and recipes related to Health and Wellness.