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Eat Fewer
Calories
The best formula for losing weight is to decrease the number of calories
you get while increasing your physical activity every day. Depending on
how active you are, you may need between 1,500 and 2,500 calories a day.
A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds
a week.
Practice
Portion Control
Eat smaller amounts of food at each meal. Don't feel like you have to
eat everything on your plate, even when eating out. You can also try eating
more small meals throughout the day, rather than three large meals.
Lose Weight
Slowly
It is best to aim to lose 1/2 to 2 pounds a week. By improving eating
and exercise habits, you will develop a healthier lifestyle and learn
to control your weight over time. You will also lower your risk of heart
disease, high blood pressure and diabetes.
Eat Less
Fat and Sugar
This will help lower the number of calories you eat each day. Select foods
whose labels say low, light or reduced to describe calories or fat, including
milk products and cheese. Eat lean types of meat, poultry, and fish. Eat
less sugar and fewer sweets (don't forget that soda and juice can have
lots of sugar).
Eat a
Wide Variety of Foods
Eat a wide variety of foods, including starches and dairy products. This
helps your body to get the 22 vitamins and minerals which are essential
for efficient weight loss. Include plenty of vegetables, fruits, grain
products and whole grains each day. Don't skip dairy products - there
are many good tasting low, no, and reduced fat milks, yogurts, cheeses,
ice creams, and other products to choose from. Proper calcium intake is
needed for all women to prevent bone loss.
Get Support
to Lose Weight
It can be hard to start a weight loss program, particularly if you are
out of shape and not used to exercising. Ask your family and friends for
support. Try to find an exercise buddy. Make your activity fun and social
- go on a walk or hike with a friend or learn a new sport like tennis
or ice-skating.
Treat
Yourself Occasionally
When trying to lose weight, we all feel tempted to "cheat" by
eating a favorite, rich food like cake or cookies. Sometimes it can be
helpful to eat a small amount of a favorite food. This may keep you from
craving it and overeating.