Weight Loss on the Web

This web section is devoted to resources and materials to help you lose weight and keep it off for good.

Helpful Tools to Help You Stay Fit

• 50 Ways to Lose Weight:  Losing weight doesn't have to be so hard but, unfortunately, it isn't a one-size-fits-all solution. What helps one person shed pounds may backfire on another. Because we're all so different, the only successful way to reach and maintain a healthy weight is to find what works for you.
• Daily Food Diary: Dieters who engage in meticulous journaling have been shown to lose twice as much weight as those who keep track in their heads. A daily food diary is also a great tool for someone trying to maintain weight loss but finding the pounds on the scale creeping back on. Print this food diary to help keep yourself on track. For more support or troubleshooting, schedule an appointment with Becky Maynard and bring your completed food diary to your appointment
  • 1,200 Calories: For women trying to lose weight but unsure of where to start, this 1,200 calorie menu can be a great tool to jump start your weight loss efforts. Includes healthy options from restaurants and the NHRMC cafeteria.

  • 1,600 Calories: Since men normally require more calories than women even when attempting to lose weight, this menu can help if you need some direction with weight loss. Use this 1,600 calorie menu as a framework to get started.

• Software for Shaping Up: This reference guide highlights the lastest smart phone apps to help you keep track of diet, exercise, recipes and more. If you have ever wondered how many calories you eat in a day, what to cook for dinner or how to fit in workouts while traveling, this reference guide is a must read!!  

• Using a Pedometer: A pedometer is a great way to start taking steps towards a more active life. Take a look at this simple reference guide when using or buying a pedometer for the first time.

• Grocery Shopping List: What do dietitians buy at the grocery store? Now you know! This list contains all the best items from fresh veggies to packaged kitchen staples. Be sure to take this with you on your next shopping trip. 

Tips for Healthier Eating

• Eating Strategies for Busy Schedules: "Busy" is one of the biggest road blocks to weight loss success.  If you find that you need more hours in the day, try using the tips and tricks provided to stay on track.

• Eating Healthy at Work: This slideshow of good-for-you options available at NHRMC and a few extra tips to increase your activity while you’re working can help you stick to your plan. 

• Plant Based Proteins: Protein comes from plants, too. Eating plant proteins can aid in improving your health by potentially reducing the risk for cancer, heart disease, diabetes, and obesity.  Plant proteins also help the environment by reducing fossil fuel consumption, water usage, and greenhouse gas emissions.  

• Healthier Office Parties and Gatherings: Next time you are planning an office gettogether, challenge your department to come up with a healthy menu. Food will always be a part of celebrations, but you can feel good about celebrating with the right foods in the right portions.
  
  Don’t be afraid to modify a recipe on your own. Most recipes you will still taste great by reducing the sugar  or fat by ¼. Also, use cookbooks like The Biggest Loser Family Cookbook.

• A Healthy Detox Diet: Ever wanted to start fresh?  Literally. Eating fresh foods and produce is the best way to "detoxify" your body- the healthy way. Check out this reference for a safe and effective detox diet.

• Better for You Breakfast Ideas: Many breakfast foods (cereal, pancakes, grits, etc) are high in simple carbohydrates, which spike our blood sugar and leave us feeling hungry and lethargic 2-3 hours after breakfast. By switching to a lower carbohydrate, higher protein breakfast meal you will feel fuller for longer and have balanced energy levels throughout the morning.