Get Started Today
Embarking on a weight loss journey can feel overwhelming, but it doesn’t have to be! At Rogue Community Health, we’re here to support you every step of the way.
View the Handout
Vea el folleto
Whether you’re aiming to lose a little or a lot, even a 5-10% reduction in your body weight can lead to incredible health benefits, such as:
- Better blood pressure
- Less stress on your joints
- Improved mobility
- Lower risk of sleep apnea, heart attacks, strokes, and certain cancers
- Reduced risk of diabetes or improved A1c levels
So, where do you start? Let’s dive into some practical tips and meal ideas to set you on the path to success.
Set smart goals
Setting SMART (Specific, Measurable, Action-Oriented, Realistic, and Timed) goals can make a huge difference. For example, instead of saying, "I want to lose weight," try, "I aim to lose 1-2 pounds per week by cutting out sugary snacks and walking 30 minutes daily."
Nutrition Tips for Weight Loss
A healthy diet is vital to weight loss. Here are some guidelines to follow:
- Eat various foods: Fruits, vegetables, whole grains, lean proteins, and low-fat dairy (if you consume dairy).
- Limit certain foods: Avoid foods with added sugars, high salt content, and unhealthy fats.
- Stay hydrated: Opt for water or unsweetened beverages like tea or seltzer.
sample meal plan
Breakfast
- Option 1: A smoothie with spinach, a banana, frozen berries, and a scoop of protein powder.
- Option 2: Greek yogurt topped with honey, chia seeds, and sliced almonds.
Lunch
- Option 1: A quinoa salad with mixed greens, cherry tomatoes, cucumbers, and grilled chicken, dressed with olive oil and lemon juice.
- Option 2: A whole grain wrap with hummus, turkey, and plenty of veggies.
Dinner
- Option 1: Baked salmon with roasted Brussels sprouts and quinoa.
- Option 2: Stir-fried tofu with mixed vegetables and brown rice.
Snacks
- A small apple with a tablespoon of peanut butter
- A handful of baby carrots with hummus
Click Here For More Healthy Recipes
Physical Activity for Weight Loss
Getting moving is essential. Aim for the following:
- Moderate Intensity - Activities like brisk walking, swimming, or dancing. You should be able to talk but not sing.
- Vigorous Intensity - Activities like running or jumping rope. You’ll only be able to say a few words without pausing for breath.
Try to gradually work up to 300 minutes of moderate or 150 minutes of vigorous activity per week. Incorporate strength training exercises like using dumbbells or resistance bands at least twice weekly.
lifestyle changes
Making small, sustainable changes can lead to significant results:
- Plan your meals: Aim for 2-3 healthy, low-calorie meals and 1-2 snacks daily. Space your meals 3-4 hours apart.
- Eat mindfully: Focus on your food by turning off the TV and putting away screens. Eat when you’re hungry and stop when you’re full.
- Increase fiber: Gradually aim for 25-35 grams of fiber a day to keep you full and satisfied.
track your progress
Keeping a food diary or journal helps you stay aware of your eating habits. Write down your meals, snacks, fluids, physical activities, and eating behaviors. This awareness is crucial for making positive changes.
celebrate your success
Don’t forget to celebrate your milestones, no matter how small. Whether it's a pair of jeans fitting better or feeling more energetic, each success is a step towards a healthier you!