DAUPHIN COUNTY, Pa. (WHP) — Today we’re talking about starting and maintaining a healthy weight loss.

Erica Hornung, Outpatient Clinical Nutrition Manager with Nutrition Therapy UPMC Central PA Region has the tips for just that.

So where do we start?

• Drink water; Aim for 64 oz. of water daily
• All beverages should be sugar free, except milk (2 cups per day)
• Log meals; Keeps you honest about your intake. If weight is creeping up, this is the first place to look for extra calories
• Exercise daily; Find something you enjoy. Exercise target is 30 minutes- 5 days a week
• Measure portions; Know what a standard portion looks like on your plate
• Eat 3 meals per day. Skipping meals makes you hungrier
• Start eating within 1 hour of waking up and then space meals 4-6 hours apart
• Listen to your body; Eat until satisfied/comfortablenot full
• Weigh yourself once a week

In addition to Medical Nutrition Therapy, Hornung says UPMC also offers a 6-part virtual class series to support you in your journey.

Their classes are perfect for someone in their weight loss journey.

The 6-part class series covers topics like Weight Management for the Long Run, Diets and Meal Plans, Fiber and Phytonutrients, Mindful Eating, Healthy Fats and Food Labels, and Lean Proteins and Activity.