1. Kick Those Bad Habits…Out of Your Life!
Are you eating lots of foods that are high in fat (especially saturated fat)? Then it's wise to drop them. They add even more calories to your overall diet. Furthermore, most foods high in saturated fat can raise the level of cholesterol in your blood. And that can increase the risk for heart disease.

2. Develop an Eating Plan…For Life!
Most women can lose an average of one to two pounds a week by consuming 1200-1500 calories a day. Most men can lose this amount by consuming 1500-1800 calories a day. One to two pounds a week is the ideal rate of weight loss.

The following chart describes three nutritionally complete diets that can aid in weight loss. Your doctor, a registered dietitian or licensed nutritionist can tell you which of the three calorie levels is best for you.

TOTAL DAILY CALORIES
Food	1200 Calories Amount	1600 Calories Amount	1800 Calories Amount
Lean meat, poultry or fish	6 oz. cooked	6 oz. cooked	6 oz. cooked
Vegetables	4 servings	4 servings	4 or more servings
Fruits	4 servings	4 servings	4 or more servings
Breads, cereals, or starchy vegetables	3 servings	4 servings	6 or more servings
Skim milk	2 cups	3 cups	3 cups
Margarine or oil	3 tsp.	4 tsp.	5 tsp.
Optional foods		2	2

The daily food plans listed on the chart include the essentials of a nutritious, well-balanced diet containing a variety of foods. To find the food pattern suited to you, calculate your caloric level using the following formula:

"  To maintain your body weight, multiply the number of pounds you weigh now by 15 calories. This number represents the average number of calories used up in one day by a moderately active person of your weight.
"  If you're sedentary or get very little exercise, multiply your weight by 13 instead of 15. Less-active people burn fewer calories.
"  To lose one pound, you need to burn 3500 calories more than you take in. In other words, you need to run a calorie deficit. To do this, reduce your caloric intake by 500 calories per day. (Seven days times 500 calories equals 3500 calories - one pound.)
"  To maintain your ideal weight, weigh yourself once a week. When you're three to five pounds more than what you should be, start eating less or exercising more (or both) until your weight is back down where you want it.
"  If you lose too much weight, increase your caloric intake primarily by eating foods lower in fat such as grains, vegetables, fruits and dairy products with skim milk. Try to stay within five pounds of your best weight.

3. Engage in Physical Activity as a Way of Life!
To initially lose excess pounds and then manage your ideal weight for the long run, you must use up more calories (energy) than you consume. You can do this in three ways:

"  eat less (take in fewer calories).
"  increase the calories you burn up (for instance, by increasing the amount you exercise).
"  eat less and exercise more.

Check with your healthcare provider first if you are middle-aged or older, have a medical condition, have not been physically active and plan a relatively vigorous exercise program. Your healthcare provider will help you find a program suited to your needs and physical condition. He or she may advise you to take an exercise tolerance test to determine your present abilities and identify potential hazards.

If you're in good health, your healthcare provider likely will recommend a program of frequent, ongoing physical activity that
"  is rhythmic.
"  is repetitive.
"  involves motion and using large muscles.
"  challenges the circulatory system.

It's best to do aerobic activities such as jogging, swimming and walking at moderate intensity 30-60 minutes on most days of the week. This will condition your heart and lungs.

But start slowly, especially if you've been inactive for a long time. Be sure to spend about 5 minutes walking slowly first, to warm up your muscles. Do 5 to 10 minutes of brisk activity, then cool down by moving slowly for 5 minutes and stretching.

These activities also help burn calories. For example, a 200-pound person who eats the same amount of calories but walks briskly each day for 1˝ miles will lose about 14 pounds in a year.

Besides weight control, exercise may help relieve tension and helps control cigarette smoking, high blood pressure, high blood cholesterol and diabetes. Even moderate, regular physical activity helps lower your risk of heart disease. Examples are pleasure walking, gardening, yard work and dancing.