HINTS FOR REACHING MY GOALS

CONTROL YOUR WEIGHT

Looking to get to or stay at a healthy weight? Good diet, physical activity and exercise equipment play a critical role in controlling your weight. You gain weight when the calories you burn, including those burned during physical activity, are less than the calories you eat or drink. When it comes to weight management, people vary greatly in how much physical activity they need. You may need to be more active than others to achieve or maintain a healthy weight.

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.

• Choose to move. Add more physical activity into your daily life.
• Set realistic and safe goals. Build up your strength, endurance, and fitness.
• Involve your friends and family in your physical activity choices.
• Choose a variety of foods from all food groups to eat balanced meals.
• Try to limit fats, oils, and sweets, as they can be high in calories.
• Share and enjoy mealtimes with friends and family.
• Be sure to start your day with breakfast and eat regular meals and snacks that fit into your daily schedule. Think about what, when, and how much you eat.
• Eat healthy and be physically active to improve your health and energy level today and later in life.
• Your body needs several key vitamins and minerals. Remember to eat:
  • Low-fat and fat-free foods from the milk group for calcium.
  • Lean meats; shellfish such as shrimp; ready-to-eat cereals with added iron; spinach; cooked dry beans, peas, and lentils; and enriched and whole grain breads for iron.
  • Fortified breakfast cereals; dark green, leafy vegetables; and citrus fruits for folic acid.