Manage your weight the healthy way

If dropping a few pounds is on your list of New Year’s resolutions, a long-term program of sensible eating and exercise is still the best method around.

Clean your plate

A healthy eating plan for weight loss combines fewer calories with more nutrition, according to the National Institutes of Health.

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You can achieve both with a diet that:

• Emphasizes fruits, vegetables, whole grains and low-fat or fat-free dairy products.

• Includes lean meats, poultry, fish, beans, eggs and nuts.

• Limits saturated fats, trans fat, salt and added sugars.

• Controls portion sizes.

One trick that works for many people: Keep a record of everything you eat. It may help you spot problem areas in your diet.

Get active

“Exercise is good for you in so many ways,” says Andrew Purdy, an exercise physiologist with Kettering Weight Loss Solutions. “It helps you manage your weight by burning calories, and it also lowers your risk for heart disease, diabetes and other chronic conditions; strengthens your lungs and muscles; and improves your sleep.”

Purdy says most adults should aim for 150 minutes of moderately intense physical activity spread out over the week. However, to lose weight or maintain weight loss, you may need to do more. Talk with your doctor if you have questions about how much activity is right for you.

Looking for ways to burn a few calories without going to a gym? Don’t let the cold weather outside be an excuse for not exercising. Here are four simple ideas for moves you can do at home to stay active. With all exercises, consult your doctor before starting a new exercise.

Jump rope

Jumping rope is a low-cost, yet effective cardio workout if you are looking to burn fat. Not to mention the equipment is portable. A simple 10-minute workout can burn over 100 calories.

Climb stairs

An easy exercise to do at home is climbing the stairs. Walking up and down the stairs four to five times can help reduce body fat and burn calories. You can start slow at first and increase the speed later on.

Run in place

Jog or run in place for high-impact cardio. Be sure to start with a light warm-up jog and work your way to a faster speed. Be sure to move your arms and lift your knees to get your heart pumping.


This basic exercise engages your arms, back and core. Get on the floor, supporting your weight in a prone position on your hands and toes. Keeping your body straight and core tight, lower yourself to the floor by bending at the elbows. Straighten your arms to raise yourself from the floor, continuing to keep your body straight and your core tight.

Kettering Health Network is a faith-based, not-for-profit healthcare system. The network has eight hospitals: Grandview, Kettering, Sycamore, Southview, Greene Memorial, Fort Hamilton, Kettering Behavioral Health and Soin.

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