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Healthy Living Links


 

Weight Loss and Control Tips


  1. Cut back on (or cut out) juice.Juice is high in calories, which can contribute to weight gain. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water.

  2. Limit foods high in fat and cholesterol.
    a) Replace fried foods with baked, broiled or grilled food.
    b) Reduce intake of butter, margarine, sour cream, full fat dairy products and high fat desserts.
    c) Substitute olive, canola or peanut oil for vegetable and corn oil.
    d) Limit consumption of cheese, mayonnaise and other high fat foods.

  3. Eat higher fiber foods. Include more whole grains in your diet (such as bran cereal, whole wheat bread, brown rice, oatmeal, quinoa, etc).

  4. Snack on fresh fruits and vegetables and also include dried beans or lentils in your diet.

  5. Include more fish, chicken or turkey or lean pork in your diet. Or, choose meatless options such as beans, lentils or soy-based foods (tofu, soy nuts, tempeh, etc).

  6. Downsize your dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we're using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish.

  7. Savor your meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.

  8. Leave some food on your plate. This is especially important if you grew up in the "clean plate club." By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.

  9. Don't eat out of a bag or box. When you eat out of a package, you are likely to keep eating until it's all gone - no matter how many servings the package actually contains. Pour one serving into a small bowl.

  10. Choose your glass wisely. Here's another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.

  11. Start moving! Exercise is one of the best methods to a healthier weight and improved lipid levels. If you have not exercised in a long time, always check with your doctor prior to starting.

Contact Information

Angelica Francescucci

Clinical Research Assistant

Beth Israel Deaconess Medical Center
Phone: 617-632-1068
Fax: 617-632-1125

Email: AFrance1@bidmc.harvard.edu