When it comes to weight loss, there’s no lack of fad dietspromising fast results. But such diets limit your nutritionalintake, can be unhealthy, and tend to fail in the long run. Thekey to achieving and maintaining a healthy weight isn’t aboutshort‐term dietary changes. It’s about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories
your body uses.
Eat Healthfully and Enjoy It!
pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish —
just microwave and serve. When trying canned water or their own juice.vegetables with an herb you haven’t tried like rosemary. You can sauté vegetables in a non‐stick that you love grilled vegetables or steamed vegetables, look for vegetables without added salt, butter, or cream sauces.
Calcium‐rich foods ― you may automatically think of a glass of low‐fat or fat‐free milk when someone says “eat more dairy products.” But what about low‐fat and fat‐free yogurts without added sugars? These
come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth
A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try
healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher‐fat meats
Why is physical activity important?
Regular physical activity is important for good health,and it’s especially important if you’re trying to lose
weight or to maintain a healthy weight.
When losing weight, more physical activity increase sthe number of calories your body uses for energy or
“burns off.” The burning of calories through physical activity, combined with reducing the number of
calories you eat, creates a “calorie deficit” that results in weight loss.
physical activity.
Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that
produced by weight reduction alone.
Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to
maintain weight loss is to be engaged in regular
Reduce arthritis pain and associated disability.
Reduce risk for osteoporosis and falls.
Reduce symptoms of depression and anxiety.
When it comes to weight management, people vary greatly in how much physical activity they need. Here are some To maintain your weight: Work your way up to 150 minutes of moderate‐intensity aerobic activity, 75 minutes of vigorous‐intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It’s possible that you may need to do more than the equivalent of 150 minutes
of moderate‐intensity activity a week to maintain your weight. To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you’re eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan
