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Eating healthy foods and being physically active most days of the week can help you prevent unwanted weight gain. The following tips can help you keep the pounds off:
Count calories. Eating and drinking fewer calories helps you prevent weight gain. Stock the refrigerator and pantry with fruits, vegetables and whole grains. Plan for every meal to have the right mix of starches, fruits and vegetables, proteins, and fats. Generally, experts recommend that meals consist of half non starchy vegetable, one-quarter protein and one quarter a starch such as rice or a starchy vegetable such as corn or peas.
Trim your portion sizes, skip second helpings and drink water instead of high-calorie drinks. Talk to your doctor, nurse or a dietitian about meal-planning strategies and resources.
Be physically active. Physical activity burns calories. A reasonable goal for most adults, set by the Department of Health and Human Services, is at least 150 minutes a week of moderately intense aerobic activity — such as walking, bicycling, water aerobics, dancing or gardening — plus muscle-strengthening exercises at least two times a week. Talk with your doctor about activities and exercises that are appropriate for you.
Also, ask your doctor how best to handle exercise. Physical activity helps your body use insulin more efficiently, so depending on how much exercise you're planning on doing, you may need to cut back on your insulin dosage or have a snack. It's possible for your blood sugar to drop even hours after exercise.
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