13 columbushosp.org Plan your meals A key secret to success in any weight loss journey is careful meal planning. That starts with the first meal of the day: breakfast. Don’t skip it! A healthy, balanced breakfast will help you integrate more fruits and vegetables into your daily meal plan and prevent the temptation to skip meals. When you have meals and groceries planned, you’re less likely to succumb to unhealthy snacks during moments of hunger. “Skipping meals can lead to blood sugar and energy crashes, prompting impulsive choices like reaching for chips or cookies,” Plummer said. A well-structured meal plan acts as a road map to sustained weight loss. Cut back on sugar Added sugars pose a significant challenge to those who are on a weight loss journey. “Empty calories from sugar can derail your progress,” said Plummer. “Limiting intake of sugary treats such as sweetened beverages, doughnuts, muffins and candy is vital for shedding excess weight and mitigating the risk of diabetes.” Stick to the American Heart Association’s recommendation to limit added sugar to six teaspoons or less per day. Get active Exercise is a cornerstone of a balanced and sustainable weight loss strategy, but physical activity does not need to be confined to the walls of a gym. “Walking is a fantastic exercise accessible to everyone,” Plummer said. “Incorporating regular activity into your routine not only aids weight loss, but also contributes to your overall well-being.” For personalized guidance on crafting an effective weight loss plan tailored to your nutritional needs, consider consulting a registered dietitian. They can help you create a plan that aligns with your unique requirements, ensuring a balanced approach to weight loss. Interested in our nutrition services? Visit columbushosp.org and search for “health education,” or call 402-562-4462 to make an appointment with one of our dietitians. Your journey to a healthier lifestyle begins with expert guidance.
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