Download Weight Management – Steps for Success

Weight Management –
Steps for Success
Over 60 % of Americans are overweight and the number keeps growing. Our inactive Control your portions. Fill ½ of your plate with non-starchy vegetables, ¼ of lives and large food portions have put us all your plate with starch or “carbs” (whole at greater risk for health problems such as wheat bread or pasta, potatoes, and rice) high blood pressure, diabetes, and heart and ¼ with lean meat (about the size of a disease. Losing just 10% of your current deck of cards). Don’t go back for weight can help improve your health.
seconds. See pages 6 – 8 for more 
information.
When trying to lose weight and maintain the loss, think of your goal as a lifestyle change 
using lower-fat cooking methods such as rather than a “diet.” Losing weight and baking meat on a rack, broiling, grilling, keeping it off takes time. Losing ½ - 2 roasting, or steaming instead of frying. pounds per week is ideal – if you lose too Trim fat from meat. Remove skin from much too fast, you are at greater risk of poultry. Remove excess fat from cooked gaining the weight back. ground meat. See page 11 for more great tips.
Being more active with a healthful eating plan makes weight loss easier. Small Use less fat when cooking. Prepare food 
changes can lead to good results. Getting Get plenty of fiber - even when snacking. Enjoy fresh fruit or vegetables started with new habits can be a challenge with low fat dip, or fat-free light yogurt but is well worth it. instead of packaged snacks. Low-fat crackers, whole grain cereals, and oatmeal also make great snacks. Read Small Changes to Get Started

more about this on page 12.
Never skip breakfast. Starting the day with a healthful breakfast will help you 
eat fewer calories during the rest of the 
Limit sugar and sweets. Limit the number of foods you eat that contain day. Eating small meals or snacks more added sugars such as desserts, often during the day also helps avoid doughnuts, cookies, and candies. These
consuming too many calories. have many calories. Use an artificial Eat when you are hungry – not for other reasons. Avoid eating to relax, or soda. Avoid refined starchy foods. These sweetener in drinks and skip regular are made with white flour and are low in because you are bored or depressed. fiber.
Instead, take a walk or call a friend. If you still feel hungry after a meal or snack, wait at least 10 minutes before 
Drink water. People who drink plenty of calorie-free drinks are more likely to you have more food. Often the desire to lose weight. Try to drink 6 - 8 cups (48 -
eat more will go away.
64 ounces) of water.
1

Be a smart shopper. Plan ahead for a Web Sites
week’s worth of meals. Always shop Calorie Counters
using a list and when you are not hungry. This will limit impulse buying. Buy fat-
free dairy, fruit, whole-grains, vegetables, seafood, chicken, and lean cuts of meat. 
Be careful when eating out. When you www.calorieking.com
www.nal.usda.gov/fnic/foodcomp/
Healthy Eating
www.americaonthemove.org
eat out, choose soup and salad, or www.dietsite.com
smaller dishes that are low in fat. Ask for www.eatright.org
sauces and dressings on the side. If www.foodfit.com
portions are large, share a plate or take half home. Page 15 offers more information on this.
www.choosemyplate.gov
www.navigator.tufts.edu
www.smallstep.gov
Include Exercise in Your Routine

Always check with your doctor before starting a new exercise routine.


Little things count - take the stairs, park www.cookinglight.com
www.foodnetwork.com
your co-worker’s desk instead of calling.
www.mealsforyou.com
Get your heart rate up at least an hour a www.myrecipes.com
day, five or six days a week with aerobic www.weightwatchers.com
bike riding, swimming, running, hiking or softball. Find something you like and stick to it.
Aim to take 10,000 steps every day (roughly equal to 5 miles). You may want to wear a pedometer to keep track of your steps. 
www.allrecipes.com
your car far from the entrance, walk to activities. Try an aerobics class, walking, 
Healthy Recipes
See page 16 for more information on types of exercise.
Smart Phone Apps
My Fitness Pal: Calorie Counter and Diet Tracker Arawella: Calorie Counter for Diets and Activities
CalorieCount.com: Calorie Counter and Diet Tracker Spark people: Diet and Fitness Tracker
Livestong.com: Calorie Tracker Resources
There are many resources to help with Books
getting started, tracking your food intake There are many helpful books. You may and exercise, as well as with getting find these two to be inspiring:
motivated and staying inspired.
Thin for Life by Anne M. Fletcher, MS, RD
Eating Thin for Life by Anne M. Fletcher, MS, RD
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Keys to Eating Healthy
Healthful eating is one of the most important things you can do to improve your health. Follow these healthy eating guidelines as a part of your weight loss efforts.

Eat a variety of foods from all the food groups. This is where USDA’s My Plate
(www.choosemyplate.gov) will come in handy. Each food group provides some, but not all, of the nutrients you need. No one food group is more important than another– for good health you need them all. If you avoid one whole food group, your diet may be out of balance and missing key nutrients. 

Plan ahead. Determine healthful foods Fruits and vegetables are a key part of that you and your family enjoy.
your healthy eating plan. They are ­ Plan meals before going to the packed with fiber, vitamins, minerals, grocery store and stick to your list of and cancer fighting antioxidants. healthful foods. ­ They make great healthful snacks and are easy to grab and eat when you are ­ Use the My Healthy Shopping List in a hurry. sheet included in this folder. ­ You can include them in every meal ­ Plan for some easy-to-fix meals for by having fruit on your cereal at when you are crunched for time. breakfast, salads at lunch, cooked ­ Pack healthful snacks to take along veggies for dinner or fruit as dessert. with you when needed. ­ Choose fresh fruits and vegetables ­ Avoid shopping when you are that are in season for the best taste hungry. You may be tempted to and best prices.
make poor choices. ­ Don’t buy the high fat or high calorie 
Eat 5 fruits and vegetables each day.
foods or snacks that you know you Choose foods lower in fat and cholesterol. Cut down on food that is have trouble resisting. high in fat and cholesterol to keep your Choose high fiber foods. Dietary fiber
that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes. Whole grain breads and cereals, beans, legumes, fruits, and vegetables are all high in fiber. 
heart healthy, help lower your cholesterol levels, and help control your weight. ­ The goal is to get no more than 30% of your total calories from fat. ­ Aim for a cholesterol intake of less than 300 mg per day.
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
Choose foods lower in salt.
­ The easiest way to eat less salt is to stop adding salt to your food.
­ Remove the salt shaker from the table to help break the habit of salting food before tasting it. Many other Everyone needs calcium.
­ Our bodies need calcium throughout our lives for strong teeth and bones. Calcium is also important for our blood, nerves, and muscles. ­ If you do not eat enough calcium, seasonings such as pepper and herb your body takes calcium from your blends can be used to add flavor. bones, which can put you at risk for ­ Avoid seasoning “salts.” ­ Many quick-to-fix and canned foods are high in salt. 

A healthful goal is to keep your salt intake to 2,300 mg of sodium per day. Your doctor may prescribe a lower sodium goal of 1,500 mg per day if you have high blood pressure, heart failure, or kidney disease. Read the food labels for sodium per serving to choose the foods that are lower in sodium. developing osteoporosis (a bone-
thinning disease). ­ The dairy group is a great source of calcium. ­ If you do not drink milk, try eating other calcium-rich foods such as cheese, yogurt, dark leafy greens, broccoli, or calcium-fortified cereals and juice. ­ The goal is 3 servings of calcium-
rich foods every day. ­ Children, teenagers, and pregnant women need 4 servings per day.
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Reading Food Labels
Reading food labels may seem confusing at times, but is helpful in planning healthy meals especially when trying to lose weight. As you refer to food labels more often, you will find that is takes less time to get the information you need.
Serving Size
First check the amount of food shown as a serving. This may not be the amount you are eating, but it is the amount containing the nutrient values listed.
Calories
While you may not need to count calories on a daily basis, you should know from where your calories are coming. Remain aware of which foods are high or low in calories, and about how many calories you need for weight control. Total, Saturated and Trans Fat
Fat contains 9 calories per gram. This is more than protein or carbohydrates, which each have 4 calories per gram. You need Choose lean protein foods with low saturated fat content. Meat, fish, and poultry each some fat in your diet, but excess fat can mean contain about 7 grams of protein per ounce excess calories causing weight gain. A diet (by weight). Low fat dairy, eggs, and legumes low in saturated and trans fats will help to are also good sources of protein.
maintain healthy cholesterol levels and reduce the risk of heart disease. Choose meats, dairy, and packaged foods with 2 grams or less of saturated fat per serving.
Carbohydrates, Sugars, and Dietary Fiber
Carbohydrates are found in starches and sweets. They are mainly a source of energy. Protein
To avoid excess calories, keep sugars at 5 Your body needs enough protein to provide grams or less per meal. Round out your meals nitrogen for protein building to prevent with carbohydrates that contain dietary fiber. muscle loss. Eating a protein food with each Fiber helps prevent constipation and control meal helps reduce hunger between meals. cholesterol, while also adding nutrients.
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Controlling Food Portions
The amount of calories you consume each 
Eat slowly and enjoy your meals. day affects your health and weight. Larger Research has shown that it takes 20 food portions will usually contain more minutes for your stomach to signal that it calories. is full.
Eating smaller portion sizes and balanced 
Avoid buying foods in bulk. If you buy large food packages, divide a bargain-
meals that contain a variety of foods are key size bag into single portion servings.
steps in having a healthy lifestyle. 
Learn to estimate single portion servings. If a portion you eat is larger than the single Use the chart on the next page to prevent serving size, you are consuming more overeating.
calories than what is shown on the food label. Daily Portion Control Tips

When dining out, share a meal or take half of your meal home to enjoy. Order small by having an appetizer as your meal.

Make sandwiches open-faced - using only 1 slice of bread.

Use small plates, bowls, glasses and serving utensils to give the feeling of more food.

Select low-fat, low-sodium frozen meals that have “portion control” built into packaging.

Be sure to include fresh, frozen, or no added salt canned vegetables in every lunch and dinner meal.

Select single-serve portions for snacks and desserts. Always use a food label to make sure you are accurately selecting your portion.

Limit snacking. If you choose snacks, try to keep them less than 150 calories and 5 grams of fat. Fresh fruits and vegetables are always good snack options. 6
Sizing up Portions
Serving sizes on food labels may differ from the serving sizes on USDA’s My Plate. Use the following tips to quickly estimate single portion sizes.
Easy size tip
One fist clenched = 8 fluid ounce or 1 Useful for these foods…
milk
cup
One-half fist clenched = 4 fluid ounces
unsweetened fruit juice
Two thumbs together or four dice = cheese, cream cheese, dessert 1 tablespoon or 1 ounce
sauces, dips, low fat margarine,
low fat mayonnaise, peanut butter, salad dressing, sour cream Deck of cards or bar of soap = cooked meats (hamburger patty, 3 ounces
chicken breast, fish filet, pork loin) and canned fish
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Easy size tip
One hand cupped = ½ cup
Useful for these foods…
applesauce, beans (cooked or
canned), chopped vegetables, frozen yogurt, fruit salad, gelatin, hot cereal, mashed potatoes, pasta, pudding, rice, spaghetti sauce, tomato sauce
Tennis ball, baseball, or two hands breakfast cereals, fruit, green cupped = 1 cup
salads, mixed dishes (stew, casseroles), soup, yogurt
DVD or compact disc = 1 ounce grain bread, pancakes
serving
Tip of thumb = 1 teaspoon
oil (canola, peanut, olive, etc.)
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Making Recipes Healthful
You can make your favorite recipes lower in sugar, fat, cholesterol, calories, and salt by using these substitute ingredients.
If a recipe calls for . . .
Use:
Egg
2 egg whites per egg, no cholesterol egg substitute, or egg white powder
Whole Milk
Skim or 1% milk
Evaporated Milk
Evaporated skim milk
Whipped Cream
Whipped evaporated skim milk or fat-free whipped cream
Sour Cream
Plain non-fat yogurt or low-fat or non-fat sour cream
Mayonnaise
Non-fat yogurt or reduced-fat or fat-free mayonnaise
Cream Cheese
Light or fat-free cream cheese
1% butterfat or non-fat cottage cheese
Whole Milk Ricotta Cheese
Part-skim ricotta cheese
Hard Cheese
Part-skim, reduced-fat, fat-free, reduced sodium, or vegetarian cheese
Canned Soup
Reduced-fat, reduced sodium canned soup
Ground Beef
Ground sirloin, lean ground turkey breast, ground chicken, or vegetarian ground beef substitute
Butter, Lard, Shortening
Canola or olive oil, trans fat-free margarine. Try to use less than what is called for in the recipe. Note that reduced-fat and fat-free margarine do not work well in baked goods.
or
Applesauce for part or all of the fat
Fat for Browning
Use cooking spray or a non-stick skillet, or broil
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If a recipe calls for . . .
Use:
Fat for Sautéing
Low sodium bouillon or low sodium broth, wine or lemon, lime, apple, or pineapple juice in non-stick pan
or
Coat pan with cooking spray
or
Steam in microwave in covered dish
Unsweetened Chocolate (1 ounce)
3 Tbs. cocoa powder + 1 Tbs. canola oil High-Fat Ingredients such as
Half as much or less than what the Coconut, Chocolate Chips or Nuts
recipe calls for or omit the ingredient (1 cup of pecans has 1520 calories!)
Garlic Salt, Onion Salt or
Garlic powder, onion powder or Seasonings
sodium-free seasonings
Bouillon, Soy Sauce,
Low sodium varieties
Worcestershire Sauce
Sugar
1/4 to 1/3 of the amount called for in your recipe. Add sweet taste with vanilla or almond flavoring, cinnamon, nutmeg, or allspice
or
Sugar substitutes like Equal , Sweet & Low , Stevia  or Splenda 
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Cooking Low Fat
You can decrease the amount of fat, 
Often fat can be reduced in recipes cholesterol, and calories added to your food without losing flavor. For example, during cooking by using these cooking omitting oil when cooking pasta will not methods and tips. change the flavor.
Try these low-fat cooking methods:


cream or cheese sauce. Steam or bake Roast with a rack so that the meat or vegetables instead of boiling to save the poultry doesn’t sit in its own fat flavor and nutrients. drippings. Baste or marinate with fat-free dressings, wine vinegar, or lemon, lime, 


milk, yogurt or cheese.
Bake in covered cookware with a little extra liquid.

Braise or stew with more liquid when To cut the fat without losing the taste:

paper towels. You can also place the Refrigerate the cooked dish and remove meat in a strainer and rinse with warm the solid fat before re-heating.
water to drain off more grease.
Poach by covering chicken or fish in 
salmon or sardines and rinsing them with Grill or broil on a rack so that fat drips water; or buy these foods packed in water.
Sauté or stir-fry in a non-stick pan. Use

room-temperature broth and mix well. Heat more broth and add the blended Steam vegetables in a basket over simmering water or in the microwave.
liquid, then simmer until thick.

Microwave meats between two paper 
Trim fat from meat before cooking.

Do not eat skin from chicken or turkey. Add finely chopped vegetables to ground poultry or meat to increase quantity towels to absorb excess fat. Other low-fat cooking tips include:
To make gravy without adding fat, blend 1 tablespoon of cornstarch with 1 cup of bouillon, or fat free dressing.

Remove oil by draining canned tuna, simmering liquid such as water or broth.
non-stick vegetable spray, fat free broth, 
After cooking ground meat, blot with baking in the oven or on top of the stove. away from the food.

Choose low fat or nonfat versions of dairy products for recipes that include apple, or pineapple juice.

Prepare vegetables without adding fat, without increasing fat.

Try salt-free seasonings such as Mrs. Dash, and fat substitutes such as Molly McButter or Butter Buds . Use herbs and spices to add flavor to foods.
You may leave skin on during cooking but remove it before eating.

Use non-stick cooking sprays for grilling sandwiches or other stove-top recipes.
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Dietary Fiber and Health
Dietary fiber is the part of plants that cannot 
Instead of plain rice or noodles, eat be broken down and digested. Fiber is found brown rice, wild rice, barley or whole in whole grains, cereals, fruits, vegetables, wheat noodles.
nuts, seeds and legumes. The average American needs to eat 20 to 35 grams of dietary fiber a day. Most Americans actually 
Choose whole wheat or rye crackers.

Instead of white flour tortillas, choose soft corn tortillas.
eat about half that amount. 
Slowly increase fiber in your diet. Adding meat; add them to casseroles, soups and fiber too quickly may cause gas, bloating, salads.
and diarrhea. Since fiber attracts water into
the intestines, drink at least 8 cups of water a Substitute dried beans and legumes for 
Snack on fresh, unpeeled fruits, raw vegetables or plain popcorn.
day.

Add ground flax seed to your meals. Fiber Has Many Health Benefits:
Grind flax seeds in your coffee grinder 
Delays passage of food through the or food processor and add to yogurt, stomach and intestines, which may help oatmeal or baked goods.
control appetite by making you feel full

Helps prevent and treat constipation

May help prevent some types of cancer

Helps lower cholesterol, triglycerides and blood pressure

Helps improve blood sugar levels in people with diabetes
How to Add More Fiber to Your Diet

Eat whole fruits and vegetables rather than drinking fruit or vegetable juice. Aim for 2 to 3 servings of fruit and 3 to 5 servings of vegetables daily.

Instead of white bread, eat whole grain breads such as 100% whole wheat, pumpernickel, rye or multi-grain bread.

Choose high fiber, whole grain cereals such as oatmeal, raisin bran, granola or shredded wheat.
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Snacking and Weight Loss
Crisp and Crunchy:

Popcorn (air popped or light) – lightly Snacking can be part of your plan for sprinkle with Butter Buds©, parmesan or healthy weight loss as long as you plan what spices such as chili powder, curry to eat and you don’t eat more calories than powder, paprika or garlic powder
you should.

try with 1 Tbsp. peanut butter or 1 ounce How to snack - do it right!

Preplan for your “snack attack” so you have healthy snacks handy.

Try to keep the serving sizes of snacks less than 150 calories and less than 5 low fat or reduced fat cheese

Whole wheat pita bread with hummus

Soy nuts or edamame

Raw veggies – baby carrots, celery, peppers, broccoli, cucumber, grape or grams total fat.

cherry tomatoes- try dipping in a small Try not to skip meals or snacks to amount of reduced fat dressing or prevent “uncontrolled” eating.

Check labels to avoid trans-fat, high hummus.

sodium and saturated fat in your snacks.



whole grain cereal for “trail mix”


out your snack and put the rest away.
Pure and Sweet:
Take your time when eating – slow down 
Keep healthy snacks in view and keep Fresh fruit, frozen grapes, dried fruit such as raisins, apricots and cherries

Low fat or reduced fat granola bars unhealthy treats out of sight or out of the (choose bars less than 150 calories and 5 house.
grams of fat, and more than 4 grams fiber or more than 10 grams protein)
Remember: Low fat does not equal calorie free and sugar free does not equal calorie free or fat free!
Snacks Containing Protein and/or Fiber

Dry unsweetened whole wheat cereal
Serve snacks on a plate or dish – portion and savor each bite.

Almonds, walnuts, peanuts (¼ cup serving size) – mix with low calorie, Make snacks work for you – include snacks with vitamins, fiber and minerals.
Low-fat crackers, whole wheat crackers-
Protein and fiber will give you a “full” Smooth and Creamy:

Low fat or nonfat cottage cheese

Nonfat yogurt- try mixing with fruit and a few nuts for crunch

feeling for a longer amount of time. These snacks can be included regularly.
Smoothie: 1 cup skim milk, soy milk, or nonfat yogurt with 1 cup of fruit plus ice

Low sodium vegetable juice such as tomato or V-8
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Hearty and Healthy:
 Whole wheat English muffin “pizzas” 
1 cup of cider warmed with cinnamon stick and cloves
with part-skim mozzarella, tomato slices, 

and oregano
Zero-calorie snacks
Half sandwich made with whole grain Try these choices right before a meal and bread and a small glass of skim milk
throughout the day to help curb your Whole-wheat tortilla roll-up with skim ricotta cheese and chopped veggies
appetite so you will eat less of the higher calorie foods.

Green tea – high in antioxidants
fat free cottage cheese or salsa

Diet Jell-O

Bowl of soup - look for low-sodium 
Bouillon

1 Tbsp. peanut butter with ½ banana or 
Coffee or tea
graham crackers

Diet soda and other sugar-free beverages

Baked potato or sweet potato half with Other Snack Ideas
These snacks are low calorie and can be included occasionally. They should not be included all the time because they may not help you feel full and could lead to overeating if not eaten in controlled portions.

Fruit and juice bars – contain natural sugar but are low in fat - try sugar-free bars

Fudgesicles – contain sugar but are generally low in fat

Sherbet or frozen fruit sorbet - watch portion sizes

Low-fat or nonfat frozen yogurt or ice cream - watch portion sizes

Pudding - try sugar-free made with skim milk 
Reduced fat graham crackers, gingersnaps, animal crackers, vanilla wafers, fig bars

100-calorie snack packs

Seltzer with splash of fruit juice or twist of lemon
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Choosing Well When Eating 
Out
with butter. Be careful about filling up on bread before the meal. Ask your server to bring bread with the meal or Eating out can be a challenge when you are skip it. trying to eat in a healthful way. When dining out, you must be aware of the choices you Ask for bread that has not been toasted 
Salads are a great choice, but be careful make. Many places offer low fat, low calorie about what you put on them. Limit options, or will prepare food to your request. cheese, bacon, and croutons. Choose Be careful with your portion sizes.
mostly vegetables. Use these tips to ensure that you are eating 
side. To cut down on calories and fat, try healthfully:



dipping your fork into the dressing and Choose places that you know offer a then spearing the lettuce. You will get a healthy menu or will cater to your good taste of the dressing when you do requests.
this.
Steer clear of buffets – portion control, 
choose it. This will cut calories and fat places.
grams. For example, use light salad Manage your portion sizes: dressing instead of regular dressing.

breaded, basted, braised, au gratin, add a soup or salad.
crispy, creamed, escalloped, pan-
­ Ask for a container before you begin fried, sautéed, stewed, buttery, or eating -- split the portion in half to stuffed – these types of foods are take home. You’ll be less likely to high in fat.
overeat when you pack it away first. ­ Order foods that are: baked, steamed, Be sure to refrigerate the food within broiled, grilled, roasted, or stir-fried three hours.
to lessen the fat and calories.
­ A serving of meat should be 3 ounces
(the size of a deck of cards or the 
palm of your hand).
make special dishes or substitute one item for another.
cheese or sour cream. If you do choose 
Be aware of extras. Sandwich toppings such as cheese or bacon, or sauces such as mayonnaise, will add many calories.


Ask to have foods cooked with little or no butter or oil. Select fruit or sorbet for dessert rather than pastries.
Choose foods that are baked, broiled or grilled rather than deep fried.
Don’t be afraid to ask for items that are not on the menu. Many restaurants will Avoid dishes with gravy, cream sauce, these, order them on the side.
Watch for key words:
­ Avoid foods described as: fried, ­ Order an appetizer as an entrée and 
If a “lighter” version is on the menu, as well as self-control, is hard at such ­ Split an entrée with a friend.

Always ask for salad dressings on the 
Many restaurants offer nutritional analyses of their food. Ask an employee for this or check out one of these websites for a link to nutritional information for both sit-down and fast food restaurants.
15
Exercise: A Healthy Habit for Life
How much exercise do you need? A good goal for many people is to exercise at least 30 minutes most days of the week. It will Resistance training is exercise that strengthens muscles. Besides building stronger muscles, resistance training helps strengthen bones, improve balance and increase metabolism. To do resistance training, you can use:
take time to work up to this amount of 
Free weights – dumb bells or bar bells exercise. Talk to your doctor about how 
Weight machines much is right for you.

Resistance bands

Your own body weight What is the best exercise? The best exercise is the one that you will do. Walking is one of the best choices because it is easy, safe, How to Get Started
and free. Brisk walking can burn as many To get started, talk with your doctor first. calories as running and is less likely to cause This is important especially if you have not injury.
been active, you have health problems or you are pregnant or elderly.
Exercise has many benefits. Besides helping with losing and keeping off weight, it helps For Aerobic Exercise
to reduce the risk of heart disease, high Start out slowly. Begin with 10 to15 minutes blood pressure, osteoporosis, diabetes and of light exercise and slowly increase the obesity. It also helps reduce some of the time and degree of difficulty. Choose effects of aging such as muscle and bone something that you like to do and can do loss.
easily. Taking a brisk walk is a good way to Exercise improves mood and helps with begin.
depression, stress, and anxiety through the release of endorphins –chemicals in the For Resistance Training
body. It promotes better sleep and increases Decide which type of resistance training will your energy level – improving your overall work best for you. You do not have to go to quality of life.
a gym, but do learn how to safely use the equipment you select. Types of Exercise – Aerobic and Resistance Training

Aerobic exercise moves large muscle groups 
the main muscle groups. and causes you to breathe more deeply and your heart to work harder to pump blood. This improves the health of your heart and lungs. Examples of aerobic exercise include:

Walking

Running

Bicycling

Swimming

Cross-country skiing
Choose 8 to 10 basic exercises that cover Begin slowly and rest the muscle group at least 48 hours between workouts. 
Increase the number of repetitions and the amount of weight or resistance that you are using slowly over time.
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Some Ways to Help Stick with It

Exercise with a partner. Exercising with Staying the Course
someone makes you less likely to skip sessions, helps the time go by more quickly, and can be more fun.

Vary your routine. You are not as likely to become bored or injured if you change your routine. Walk one day and bike the next. Other activities such as dancing or even doing chores can be a way of exercising.

Choose the time of day that is best for you. Studies show that if you exercise in the morning, you are more likely to do it on a regular basis. Finding the time that works best for you is important for success.
Try not to become discouraged. It can take weeks or months before you may notice some of the results from exercise. The key to success in any exercise program is to find activities that you enjoy and to stick with them.
 Losing weight, exercising regularly and living a healthier life takes time and effort.  Talk with your doctor about any questions or concerns.  Try to get as much help and support as you can – from family and friends as well as professionals such as dietitians and exercise trainers.  Refer to resources on page 2 as often as needed.  Be certain to focus on each positive change you make and each goal you attain – however long it takes or small it seems.  All of your healthy changes add up and make a true difference in how you feel and your short and long-term health.
Know How to Be Safe
Be sure to know the safety measures with whatever exercise you are doing. Wear reflective clothing when walking or biking outdoors. Walk against the traffic if you must walk or run in the street. Ride your bike in the same direction as the traffic. Learn how to safely use any equipment. There are many good exercise books, videos and DVD’s to guide you in safety and technique. Using the correct technique will help avoid injury. Remember to check with your doctor before you begin and if you have any concerns.
Dev. 6/12, Rev. 4/15 © Mount Carmel 2015
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