Are You at a Healthy Weight?
Postpartum Woman - Card 3
MN WIC Program
A healthy weight is not just a number. It is a weight that is best for you – a weight at which you are in good health and feel good about yourself.
Getting to your healthy weight will take time, patience and a willingness to stick to your plan. It may take 2 to 3 months to see a difference. There are 2 things you will need to do:
1. Slowly increase your physical activity.
Check with your health care provider before starting an exercise program. If you have a health problem or just had a baby, you may have to start slowly and build up.
HOW TO GET STARTED
If you are not physically active:
If you are now active, but less than 30 minutes a day:
If you are now engaging in moderate-intensity activity* for at least 30 minutes on five or more days of the week:
If you are engaging in vigorous-intensity activities** 20 minutes or more on three or more days of the week:
• Walk fast
• Ride a bike
• Walk very fast, Run
• Ride a bike very fast
• Swim hard
• Play soccer
2. Eat fewer calories than you do now.
Work toward balanced, low fat eating that you can live with and enjoy!
- No special foods products or vitamins will burn fat
- No matter what you hear, you cannot buy weight loss in a pill or a powder. Instead, use your money to buy fruits, vegetables, lean meats, whole grain foods and low-fat dairy foods.
- You lose weight better if you eat more than just once or twice a day. So eat breakfast, lunch and supper. If you get hungry between meals, have a low-calorie snack. A piece of fruit or a couple of low fat crackers are good choices.
- Get off pop! Pop is all sugar. Try water with lemon or orange slices. Mix plain sparkling water with fruit juice for a fruit soda.
- Cut way down on the fat in your food. Watch out for gravy, margarine, butter, oil, salad dressing and mayonnaise. Try fat-free and low fat seasonings like lemon juice, salsa and mustard.
- Choose low fat foods each day:
• Whole grain breads and cereals
• Fresh, frozen and canned vegetables
• Fresh, frozen and canned fruit and fruit juices
• Fat-free and low fat milk, yogurt and cottage cheese
• Dried beans and peas such as kidney beans, pinto beans, split peas and lentils
• Fish, turkey and lean meats
• Foods that are baked, broiled, boiled or grilled rather than fried
Need more ideas on how you can eat better? Ask your health care provider to refer you to a dietitian, or visit the Academy of Nutrition and Dietetics website at www.eatright.org.