2 Key Tips to Significant and Sustained Weight Loss

Did you know that obese people who have managed to lose 100 lbs. or more and keep it off generally have two things in common? Learn the 2 key things you can do to lose and maintain your weight long term.




1. They eat a well-rounded breakfast every morning. This helps prevent overeating later in the day.

2. They engage in some form of physical activity every day. For most, it’s just plain walking—something we can all do. Don’t underestimate the power of a daily walk!

Do you do either of these things? What will it take you to start doing both?

An ideal breakfast contains carbohydrates, protein and fiber.

Some ideas:
        • Whole-grain cereal topped with fruit and low-fat yogurt
        • Peanut butter on a whole-grain bagel with fruit and low-fat milk
        • A veggie omelet with whole wheat toast and orange juice

If you are on the go in the morning or not usually hungry in the morning, even a skim milk latte and banana will do the trick.

Get physical: Adults should get at least 150 minutes of aerobic activity per week. That may seem daunting, but if you take a 10 minute walk 2–3 times a day, you will be there in no time!

        • Walk the dog each morning.
        • Push your child’s stroller around the block.
        • Go for a walk during work breaks. (Try walking meetings!)
        • Take a stroll around your neighborhood after work.
Our Challenge to You:For the next two weeks (at least), keep a journal of everything you eat and when. That way you can make sure you are eating a breakfast that contains carbohydrates, protein and fiber. You can also keep track of how many minutes per week you are doing some form of physical activity. Remember, your goal is 150 minutes.

The Diabetes & Nutrition Education Center at GMC offers nutrition education by registered dietitians specializing in weight management. Our dietitians will work with you to develop a comprehensive weight management plan that is tailored to meet your specific needs. As your personal weight management coach, your dietitian will guide and support you in making this healthy lifestyle change.We have two convenient locations to serve you, in Lawrenceville and Duluth. To make an appointment, call 678-312-6040. Visit gwinnettmedicalcenter.org/DNEC for more information.



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