Make a Game Plan for Weight Loss and Boosting Energy.
If you’re ready to lose weight, turn your focus to what and how much you’re eating. Start to manage your food intake just like you manage your finances, your relationships and your job. Dropping a few pounds and exercising more will improve your health and energy level.
Don’t skip breakfast
A morning meal gets your metabolic fire started. Healthy choices include: oatmeal with nuts, eggs and low-fat cheese on an English muffin, peanut butter on whole-wheat toast or a bowl of whole-grain cereal with fruit.
Cut portions in half
Overeating is probably what got you here in the first place. So cut back on portions, especially when dining out. When cooking at home, add more veggies to your meal so you feel like you’re eating more. For instance, add zucchini, mushrooms and onions to your pasta sauce. Use more sauce, and less pasta.
Don’t overdo protein
Strength training, along with moderate protein and carbs, is the key to muscle building—not excess protein. Most men get more than enough protein in their diets. Stick with lean chicken, turkey, fish, eggs and beans. Even veggies and grains have protein.
Pay attention to real hunger and snack smart
Eat when you are hungry; keep yourself stocked on healthy snacks, like fruit or low-fat cheese and whole-grain crackers. Stop eating when you are full.
Alcohol is high in calories. Limiting yourself to two drinks a day will cut the amount of calories you consume. It will also help you avoid gaining belly fat and will enhance your overall health.
Finally, don’t rush it
A goal of one half to one pound a week is the most sensible for the long term. When it comes to permanent weight loss, slow and steady wins the race.
United Healthcare Members: Rally for Your Health
Rally puts you in charge of managing your health through an online experience from myuhc.com. By choosing Missions, yoo’ll get real-time feedback and encouragement as you progress on your road to wellness. Choose easier Missions to start with, like getting enough sleep, avoiding processed foods, focusing on fruits and veggies, cooking at home, and not skipping meals. Then push yourself further when you’re ready for tougher Missions. You can track your progress in Missions by self-reporting through the Rally website or app, OR automatically track your progress with your FitBit or Jawbone.