Appointments

800.659.7822

Request an Appointment

Questions

800.659.7822

Contact us with Questions

Expand Content

Weight Management Tips

Here are seven tips to successfully manage your weight.

Cut down on portions

Portion your meals in a calorie-conscious manner. One quarter of your plate should comprise a palm-size portion of lean protein, such as salmon or chicken breast; another quarter should comprise a fist-size portion of unrefined grain, such as brown rice; and one-half of your plate should be filled with a variety of colorful vegetables.

See the example below:

Healthy Portions

If you are still hungry after eating your meal, try waiting about 20 minutes to allow your food to digest. If you are still hungry, eat a tossed salad, extra vegetables, or a small piece of fruit.

Do not skip meals

Eating three meals a day plus snacks is essential in weight management. Don’t forget breakfast! Eating breakfast in the morning jump-starts your metabolism. Remember that food is your body’s fuel: without it, your body cannot work as efficiently.

Front-load your calories

Eat the majority of your calories in the first half of your day. Enjoy portion-controlled snacks during the day to keep hunger under control at night. After all, you’re generally most active during the day. Choose lighter dinners to coincide with evenings when you are less active.

Double up on fiber

Most women do not receive the 25-30 grams of fiber recommended each day. To help you boost your fiber intake, choose whole-grain, high-fiber breads and cereals; choose whole-wheat pasta and rice instead of white; and include more dried beans in your meals. Fiber helps fill you up faster, which can cause you to eat less and curb hunger. Most importantly, soluble fiber can help lower your cholesterol.

Good Food Sources of Fiber

Insoluble Fiber: whole-wheat products like breads, pastas, cereals, wheat and corn bran, the skins of fruit and root vegetables, and most vegetables (like broccoli, potatoes and green beans).

Soluble Fiber: oats, oat bran, barley, psyllium, legumes like dried beans and split peas, most fruits and vegetables.

Exercise daily

Participate in physical activity daily as recommended by your physician or exercise physiologist.

Include 5 servings of fruits and vegetables per day

Fruits and vegetables are a great source of vitamins, minerals, and fiber. They are naturally low in calories and fat.

  • Eat at least 2-3 servings of fruit daily
  • Avoid juice and canned fruit
  • Eat fruits with the skin for added fiber and nutrients
  • Have plenty of vegetables with lunch and dinner daily. They are also great as a snack.
Drink plenty of water

Include 6 to 8 glasses of fluid each day. It’ll help keep you adequately hydrated and often helps prevent overeating.

Talk to a Nurse: Mon. - Fri., 8:30 a.m. - 4 p.m. (ET)

Call a Heart & Vascular Nurse locally 216.445.9288 or toll-free 866.289.6911.

Schedule an Appointment

Toll-free 800.659.7822

This information is provided by Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition.

© Copyright 2015 Cleveland Clinic. All rights reserved.

HealthHub from Cleveland Clinic

Read the Latest from Our Experts About » cctopics » Heart & Vascular Health
Repairing Your Aortic Root Aneurysms
7/1/15 8:21 a.m.
Needing surgery to repair an aortic root aneurysm is a scary diagnosis, but it doesn’t have to be. The methods for fixing this type of bulge in the aorta just above the aor...
by Heart & Vascular Team
What You Need to Know About Pulmonary Embolisms
6/29/15 8:07 a.m.
When someone is short of breath or having pain in the chest, they rarely think of pulmonary embolism (PE) — a b...
Coconut: Health Fad or Heart Glad?
6/24/15 8:21 a.m.
Are your friends swapping coconut oil for creamer in their morning coffee? Or guzzling post-workout coconut wat...
New Drugs Show Promise for Treating Your Heart Failure
6/22/15 8:45 a.m.
Nearly 6 million people in the U.S. are living with some level of heart failure – their heart is not pumping pr...
FDA Decision Aims to Eliminate Trans Fat From Your Food
6/17/15 11:01 a.m.
Everyone agrees: trans fat is unhealthy. Now federal regulators are taking steps to eliminate it from our diet ...