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Tips on Achieving a Healthy Weight

January 10, 2014

Morrisville – January 19-25 is Healthy Weight Week and Copley Hospital’s Nancy Wagner says that several key ingredients to maintaining a healthy weight include: feeling good about yourself, making healthier nutritional choices, and physical activity. Wagner is one of two Registered Dieticians at Copley who works closely with area residents in helping them better manage their health through nutrition and physical activity.

Wagner encourages people to start with small steps. “Drastic changes can sometimes lead to frustration. By incorporating change gradually, good nutrition will become part of your everyday lifestyle.” Wagner offers the following tips:

  • eat at least two servings of fruit, and five servings of vegetables everyday
  • never skip breakfast; breakfast kick-starts your metabolism
  • when shopping choose whole grain breads and cereals most often
  • cut back on high fat dairy products either by using lower fat versions or cutting portion sizes of higher fat versions
  • choose lean meat and go ‘meatless’ several times per week
  • pay attention to portion sizes
  • drink plenty of water

Physical activity is another key factor for maintaining a healthy weight. She recommends building up to 30-60 minutes of physical activity at least 5 times per week. If walking after work or hitting the gym does not fit into your schedule get creative in adding those missed steps into your daily activities. Wager suggests taking the stairs instead of the elevator, or parking your car further from the store. Before you know it your steps are adding up.

“And remember, physical activity should be fun, not a chore,” she says. “If motivation is the problem, invite a friend or co-worker to join you. Achieving your personal goal might be the incentive those around you need to get moving!”

If you struggle with figuring out a nutritional plan that is right for you don’t hesitate to seek out the professional help of your primary care provider or a registered dietitian. Maintaining a healthy weight contributes to a healthier overall you!

Copley Hospital provides a variety of classes and wellness programs including diabetes education, cpr, child birth classes and much more. To learn more about the programs available visit Copley’s website at