Weight Control Strategies

The standard weight-loss advice — “eat less, exercise more” — is effective, but other tricks may also help:

• Log or track what you eat and the amount you eat. Doing so could not only increase your weight loss, but allows you to take an honest look at your food choices.

• Turn off the TV. Television and other screens encourage us to be sedentary. Study participants who cut their TV time in half burned an extra 120 calories a day.

• Eat more fiber. Americans only eat about half the recommended daily amount. Get more fiber from whole grains, fruits and vegetables.

• Drink more water. Two cups of water before each meal may help you shed more pounds.

• Find a buddy. Team up with a household member or join a support group for better results.

• Toss the junk. Discard any food or drink in your pantry or fridge that would work against your weight goals.

• Sleep well. Women who sleep fewer than 5 hours a night are 32 percent more likely to have weight gain than those who sleep more than 7 hours.

• Simmer down. Stress can increase your risk of weight gain. Fortunately, exercise helps manage stress and promote weight loss.

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