Are you looking to lose those unwanted pounds you may have gained due to stress, unhealthy eating changes, lack of exercise or increased alcohol consumption during the COVID-19 pandemic?


Americans spend billions of dollars a year on gimmicks and fad diets that claim to promote quick and easy weight loss with minimal effort. Unfortunately, losing and maintaining weight takes some time and effort. Check out the following strategies to promote safe and healthy, diet-free living habits that allow you to enjoy a lifetime of delicious, nutritious eating.

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Six Simple Strategies to Manage Your Weight:


1. Skip the fad diets. There are no foods, cleanses or pills that melt away your fat. Diet supplements often contain large amounts of caffeine or other herbs that may be dangerous for some people. The best ways to boost your metabolism are eating at regular intervals and finding fun ways to move more and stress less.

2. Choose a healthy plate. Make half your plate vegetables and fruit; one quarter lean protein like chicken, fish, or dried beans; and the remaining quarter cooked brown rice,  whole grain pasta or sweet potato. If no fruit desired, add more vegetables like a side salad. You can round out your meal with a cup of low-fat milk, water, black coffee, or unsweetened tea. Limit portions of added fats like salad dressings, buttery spreads, or
other sauces. For more information, go to

3. Pay attention to portion sizes. Say ‘NO’ to super-size portions and combo meals when dining out. Check food labels for portion size and portion out one serving on a plate instead of eating directly from a bag or box.

4. Listen to your stomach. Eat-in response to physical hunger and stop eating when you feel full. Find ways to deal with boredom, stress, or loneliness, like taking a walk, doing a hobby, or talking with someone, instead of consuming food to feel better.

5. Snack smart and stay hydrated. Skip the candy bars or chips. Choose nutrient-rich snacks like plain yogurt with fresh berries; a small handful of nuts and an apple; raw vegetables and hummus; or a slice of turkey and a handful of pea pods. Skip the soda and limit alcoholic beverages. Drink at least 8 cups of water during the day.

6. Enjoy all foods in moderation. An occasional cookie or scoop of ice cream can fit into a healthy eating plan, but limit how often you keep these tempting foods in the house. Set your kitchen up for success by keeping more fresh, whole produce on hand.


If you consistently cut 100 calories out of your daily eating or add 100 calories of exercise like a brisk 20 min. walk every day, you can lose at least 10 pounds in a year! The opposite also holds true, so if you sit more or add a few extra bites of food on most days, you can gain 10 pounds in a year. So, get moving and say no to seconds!

Employee Health Coaching

Sensia offers a variety of wellness services including health risk assessments, educational presentations, and incentive programs to assist employees in learning more about how to manage their health and wellbeing. Please contact Patti Schaetz, President – Business Development at, or call us at 920-470-5133 to discuss how we can help you this year.  You can also visit our website at, for additional information and a list of our other services.