Easy weight loss tips Fitness & Exercise / Food / Weight loss & Obesity / Weight Management

Do you want to lose some pounds? You can keep your weight in check and get great results if you set up a goal and take a resolution to accomplish it.Well , it’s not tough because  MWH DayHealthy gives you an everyday check-list to inspect whether or not you are on the right track with your diet. Here you go.

Are you eating minimally processed whole foods or the following?

  • Whole grains (whole wheat, steel cut oats, brown rice)
  • Vegetables (a colourful variety—not potatoes)
  • Whole fruits (not fruit juices)
  • Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
  • Plant oils (olive and other vegetable oils)

Do you use your hand to control the portion of the food you eat?

  • The palm of your hand = (must equal to) protein portions (meat, fish, eggs, dairy, or beans)
  • The size of your fist = portion of rice, pasta, fruits or vegetables
  • A handful = raisins and nuts for snack
  • Two handfuls = soup, salad or cereal
  • Thumb = fat-dense portions (oils, butters, nut butters, nuts/seeds)


  • Do you exercise enough?

Power-walk for 30 mins is mandatory
1 hour a day of moderate to vigorous activity is also advised. This activity can be pieced together from short bursts of 10 minutes or more.

  • Are you drinking water or beverages that are naturally calorie-free, or are you drinking sugar-sweetened beverages (soda, fruit drinks, sports drinks)? If you are doing the latter,then it’s a strict no-no.

Fruit juices are good, but not more than a small amount.

  • Are you limiting the screen time?

Keeping television/screen media time to no more than two hours a day is the right thing to do. In fact, the less, the better,because the more you tend to sit in front of  the television , the more you tend to eat without realizing how many calories are you in taking.

  • Are you sleeping well?

7 to 8 hours of night sleep is a must.

  • Are you brushing your teeth after each meal so that you do not crave for more?
  • Are you munching on healthy snacks instead of binging on fat-laden food?

Choose snacks that do not have any preservatives and say no to junk-food.

So, what’s your score?

If you have a tick on all of the above, then excellent.

If not, it is never too late to switch to good habits.