Follow these additional tips to create a healthy lifestyle for you and your family.
- Keep a food journal. Track what you eat, how much, when, and why.
- Keep an activity log. Track your exercise: type, time, and level.
- Eat at the kitchen table as a family.
- Avoid eating in the car or while watching TV. This helps you focus on how much you eat, and can help prevent overeating.
- Put workouts on your calendar so you keep them. Set exercise clothes out the night before.
- Set goals you can achieve. For example, aim to eat more vegetables and less high-calorie foods.
- Eat only when you’re hungry. Do not eat because you are bored, tired, or stressed. Instead, create other habits. For example, take a walk, play a game, read a book, or call a friend.
- Try not to overeat. Once you aren’t hungry anymore, push the plate away.
- Shop for food on a full stomach. This will help you make healthier food choices. It is harder to resist impulse or poor choices when your stomach is empty.
- Be smart about what you drink. Most drinks are empty calories.
- Choose water or low- or no-calorie drink options. A 32 oz. regular fizzy drink has up to 400 calories.
- Limit how much alcohol you drink.
Questions to ask your doctor
- How many calories should my kids and I eat each day?
- What types of physical activity do you recommend?
- Obesity and weight-related conditions run in my family. Does this mean my children are at increased risk?
Copyright © American Academy of Family Physicians
This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.