There are serious health risks associated with being overweight, including heart disease, stroke, hypertension, diabetes, arthritis, and some types of cancer. By losing weight, you can decrease your risk of developing these diseases, and increase your overall energy level and self-esteem. Here are some guidelines for healthy weight loss:

  1. Aim to lose 1-2 pounds/week as a realistic goal.
  2. Unused calories are stored as fat, so aim to burn more calories than you consume through exercise and choosing lower calorie, healthier food options.
  3. Eat slowly and stop BEFORE you feel full.
  4. Eat only when you are hungry, not out of boredom.
  5. Avoid eating heavy meals late in the day.
  6. Choose ‘colorful’ fruits and vegetables, and choose them as your primary snacking
    choices.
  7. Limit your intake of red meat and refined carbohydrates (white rice, white flour, sugar).
  8. Avoid high-fructose corn syrup and commercially prepared foods loaded with preservatives.
  9. Avoid fast-food.
  10. Engage in aerobic exercise for 30 minutes — 3-5 times/week. Remember to vary your activities, choose ones you enjoy, and exercise with friends.
  11. Aim for gradual changes and slow weight loss. It’s more likely to stay off.

For more information visit the National Institute of Health Web Site at: https://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/recommen.htm

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