Free tips and weight loss information for healthy living and weight loss

Free tips and weight loss information for healthy living and weight loss 

Eating healthy and losing weight with W8MD

Eating healthy and losing weight with W8MD




    1. Aim for changes you can stick with long term such as cutting down your portions
    2. Never eat out of the bag or box, or drink straight from the bottle
    3. Always put food on a plate and pour your drink into a glass
    4. Don’t eat in front of the TV or computer
    5. You’re more likely to overeat if your attention is on something else
    6. Try to eat in one place, preferably at the table
    7. Stay away from sugary drinks
    8. •One 20-ounce sugary drink has about 250 empty
    9. calories (no nutritional value)
    10. Drink water, unsweetened tea


  1. Eat more meals at home as it is easier to control what you eat when you prepare your own food
  2. Home-cooked meals are usually more nutritious and less expensive 
  3. Keep it interesting; try new, healthy foods – for example, fruits, vegetables or whole grains you’ve never tried
  4. Check the labels on packaged foods, especially serving size and calories per serving
  5. Remember, most adults need 2,000 or fewer calories a day
  6. Choose smaller portions when eating out 
  7. Some restaurant entrees and fast-food meals have more than 1,500 calories – almost as many calories as you should have 
  8. for the whole day! 
  9. When you do eat out, watch out for large portions
  10. Share a main course with a friend, or take half home
  11. Order a small size whenever you can
  12. Choose healthier items, like salad (but ask for dressing on the side)
  13. Eat more fruits and vegetables
  14. Fill half your plate with fruits and vegetables
  15. They help keep you healthy – and fill you up on very few calories
  16. Choose high-fiber foods: fruits, vegetables, beans and lentils, and whole-grain cereals, breads and pasta. 
  17. Have a broth-based soup or green salad at the start of a meal 
  18. Eat slowly – it takes about 20 minutes to start feeling full
  19. People who eat too fast often eat too many calories
  20. Avoid unhealthy, and high glycemic snacks like cookies, candy or chips
  21. If you must snack, choose fresh fruit or vegetables
  22. Get moving as regular physical activity improves mood and health – even if you don’t lose weight
  23. Get at least 30 minutes of physical activity 5 days a week, such as brisk walking or biking
  24. Just walking burns calories, improves heart health and strengthens muscles

Lose Weight Safely And Fast NYC

Obese man NYC

Obese man NYC

Weight loss appointments

Weight loss centers that accept insurance
Pennsylvania –Philadelphia Weight Loss
 Poly-Tech Sleep and W8MD Insurance Weight Loss Center: 1718, Welsh Rd, Philadelphia, PA, 19115


Our farthest patient comes from Nassau, Bahamas! Testimonials!

Philadelphia weight loss doctor

King of Prussia Weight Loss

Poly-Tech Sleep and W8MD Weight Loss Center at King Of Prussia: 987 Old Eagle School Rd, Ste 712, Wayne, PA, 19087


Our farthest patient comes from Delaware! Testimonials

New York City Weight Loss

W8MD’s NYC Insurance Weight Loss & Sleep Center at Sleep Medical Associates, PLLC

2632 E 21st St
Brooklyn, NY 11235
United States

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Our farthest patient comes from Dallas, Texas! Testimonials

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