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Weight Management

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Food for thought: One pound of fat is about 3500 calories. To lose one pound of fat per week, consider reducing calorie intake and increasing calorie output by about 500 calories per day. Week by week you will begin to feel better.

Tired of the fad dieting? Want to learn information from a trusted source? Check out the American Heart Association's No Fad Diet, a simple, understandable and healthy way to eat healthy. By following three simple rules: Think Smart, Eat Well, and Move More, you will be on your way to a healthy weight.

Here are some more tips for a healthy you

  • Choose smaller portion sizes. Order kids means and never supersize anything.
  • Choose light or lower calorie products
  • Choose low sugar foods and beverages
  • Choose to be active. You can begin by working out at the Hilliard Gates Sports Center, which is free to all IPFW students though it is also open to alumni, staff, and community members.
  • If you are going out to eat, ask for food items to be prepared to your specifications. For example, ask for sauces to be served on the side, or omit mayonnaise and replace french fries with vegetables.
  • Prepare a full meal when you have time, such as lasagna, and then freeze individual portions with frozen vegetables in tupperware. Take out and microwave as needed when you are in a hurry.
  • Breakfast is very important. Wake up five minute earlier to have a quick breakfast like cereal, fruit, granola bar, or a bagel. If you don't like breakfast foods, eat whatever you like - there is no rule that says you have to have eggs and pancakes in the morning.

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Compare and think before purchasing

  • Small Fries= 230 calories
  • Medium Fries= 350 calories
  • Large Fries= 520 calories
  • Diet Pop= 0 calories
  • Coke (large 32 oz)= 310 calories
  • Chocolate Shake (large 32 oz)= 1160 calories
  • 1.5 oz pretzels= 108 calories
  • 1.5 oz Wheat Thins= 136 calories
  • 1.5 oz trail mix= 200 calories
  • 1.5 oz potato chips= 250 calories
  • Small hamburger= 260 calories
  • Small cheeseburger= 310 calories
  • 1/4 pounder w/ cheese= 510 calories
  • Double 1/4 pounder with cheese= 730 calories
  • Fruit n' Yogurt parfait= 160 calories
  • Hot fudge Sundae= 375 calories
  • Snickers= 266 calories
  • Hostess cupcake= 190 calories per cup cake
  • Hostess Ding Dong= 368 calories per serving

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You can make the right choices in the new year. Good luck and remember-stop dieting. Reach out for healthy habits. Check out these other programs for more tips:

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