Top 10 Weight

Management Tips

For People With Mobility Limitations

Weight Management

If your mobility has changed, you will use fewer calories

than you did previously, so it is important to adjust your

intake. To lose 1 pound of weight per week, you will

need to burn (with exercise) 3,500 more calories or take

in 3,500 fewer calories per week. This is about 500

calories per day. Losing more than 1 pound per week is

not normal and often due to a change in fluid balance,

not a true weight loss or gain.

1. Eat three meals a day.

Eat three meals per day and maybe a snack or two to decrease the amount you eat at one time. Eating smaller meals more often will increase your metabolism and prevent storing extra calories as fat.

2. Follow the MyPlate method.

Use the MyPlate method, shown

at left, to help you consume the

proper amount of the five food

groups.

Make half your plate fruits and

vegetables and the other half

lean proteins and whole grains.

Try to be mindful when you eat

and pay attention to hunger and

fullness so you don’t overeat.

3. Get physical activity.

Try to incorporate at least 30 minutes per day of physical activity. (If you are in rehabilitation therapy, this isn’t a problem.)

4. Drink water.

Drink 1 cup or less per day of

juice or other sugared

beverages such as regular

sodas, Gatorade, sweet tea

and punch. Water is the best

beverage, but other options

are sugar-free beverages such

as Crystal Light, unsweetened

tea and diet sodas.

5. Limits sweets.

Try to limit cake, cobbler, candy, pies and cookies to no more than two servings per week.

6. Drink skim milk.

Change milk to skim milk or at least reduced fat (2%). No one needs to drink the high-fat content of whole milk.

7. Avoid fried foods.

Say No To Fried Foods! This includes French fries, Tater Tots, chips and fried meats, such as chicken tenders.

Instead, eat baked chips and meats that are baked, broiled, boiled, stewed or grilled.

8. Use low-fat salad dressing. Use low-fat salad dressings such

as a light vinaigrette. A two-tablespoon serving of blue cheese, ranch or Caesar dressing contains 200 calories and more than 20 grams of fat.

Ask for light mayonnaise as it has 30 calories per to-go packet instead of the 90 calories in regular mayo packets.

9. Eat fruits and veggies.

Eat five fruits and vegetables per day. If you fill up on these, you will likely eat fewer calories as these are lower in calories than most foods.

10. Eat healthy snacks.

Snack on something healthy instead of junk food. Fiber bars, fresh fruit or baked chips are better options.

For More Information

Shepherd.org

MyShepherdConnection.org

News.Shepherd.org

ChooseMyPlate.gov