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Eight Ways to Reach and Maintain a Healthy Weight

Pediatric Fitness

Eight Ways to Reach and Maintain a Healthy Weight

Pediatric Fitness Clinic: Mom and Daughter CookingUW Health's Pediatric Fitness Clinic helps all children and caregivers to develop healthier habits that lead to fit families.

Ditch the diet and start building healthy habits to reach and maintain a healthier weight. Stay strong, because a new behavior can take at least eight weeks to become a habit. Find a buddy or commit to the following as a family and you will see a positive change.

  1. Move more: Try to exercise for 150 minutes every week with a goal of 60 minutes every day. Add up the minutes throughout the day with a 15-minute walk in the morning, a mid-day stroll and then an evening routine.
  2. Choose water: Sugar-sweetened drinks like juice, soda and flavored milk have too much sugar. Water is the best beverage and can help the body to function at its best with good hydration.
  3. Turn off the tube: Choose to be active. Try to limit screen time to less than two hours everyday.
  4. Fill your plate with plants: Fruits and vegetables are nature's multivitamins. They are great sources of fiber and water and can keep you full and satisfied.
  5. Break the fast: Breakfast jump starts your body's engine (metabolism) and gives you the fuel you need for the day.
  6. Be mindful: Tune into your body before, during after meals to listen to your body's hunger and fullness signals. Slow down at meal time, because it takes at least 15 minutes for your belly to tell your brain it has had enough.
  7. Plan your day: Try to eat at least every four hours but not sooner than two hours to keep your energy stable and hunger in check.
  8. Start small: Small steps towards a healthier habit can least to big changes. Take on one change at a time and find a buddy to support your every step of the way.