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Proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.

Self-Help Guidelines for Healthy Activity:

• Consult a physician – men over age 40; women over 50; people with (or at risk for) chronic health problems such as heart disease, diabetes, or obesity.
• Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.
• Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time).
• Add strength-developing exercises at least twice per week.
• Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.)
• Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.
• Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active.
• Be sure your activities are compatible with your age and physical condition.
• Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging.
• Try “active commuting.” Cycle, walk, or in-line skate to work or to the store.
• Make your activity enjoyable – listen to music, include family and friends, etc.

For those who are already moderately active, increase the duration and intensity for additional benefits.

Weight Loss Tips:

Take in fewer calories than you expend. Few people understand this basic, simple concept.

• Eat smaller meals 3-5 times per day.
• Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.
• Eat slowly, and wait 10-15 minutes before taking second helpings.
• Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.)
• Prepare healthy snacks that are easily available (cut carrots, apples, etc.).
• Avoid buffets.
• Drink plenty of water, especially immediately before meals.