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Weight Loss Tips from The Washington Health System Wilfred R. Cameron Wellness Center
Set goals that are attainable


Rise and Dine: Break the Fast

  • Eat your first meal within 30 minutes of waking up.
  • Your first meal helps buffer stress hormones and revs up your metabolism, which can help you control you weight, stress levels, and mood.
  • Skipping meals can lead to eating extra calories at the end of the day

Hydrate Your Body: Aim to Sustain

  • Proper hydration can help you think clearly, increase productivity, reduce stress, and regulate appetite.
  • A simple tip to increase water intake is to drink a tall glass of water first thing in the morning and keep drinking all day.
  • It’s recommended to consume 0.5 - 1.0 oz of water per pound of body weight each day to stay optimally hydrated

Be Mindful of Portion Sizes

  • Reducing your portions sizes by one-quarter is a great way to jump start your weight loss journey.
  • Aim to make a 1/4 of your plate protein and a grain/starch, and 1/2 of your plate a fruit/vegetable.
    Eat slowly.
  • Share meals when dining out, or take the rest home.

Pear Almond Oatmeal

  • 3/4 cup cooked oatmeal
  • 1/2 medium pear, chopped
  • 1-1/2 Tbsp sliced almonds, (toasted)
  • 1 pinch ground cinnamon

Top hot oatmeal with pear and almonds; sprinkle with cinnamon.



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