How to start and stick with a good healthy plan for weight management.

Dieting must go hand in hand with increased exercise. Weight loss must be done in a healthy way. Begin with moderate decreases in your caloric intake.



      •   Make a doctor appointment and get their approval to start a diet and exercise program.

• Go through your refrigerator and pantry to discard high sugar and high fat foods.
  
  
• Start slowly. Make a daily walk part of your routine.
  
  
• Set realistic goals and track your activity daily along with your daily meals.
  
• Do it with a friend. The support of a friend can help you motivated and could also give you some friendly competition.
  
  
• Most important-Be patient. Don't lose your motivation. Remember that old saying "Today is the first day of the rest of your life".
  
  

Physical activity promotes a healthy diet.

Keep in mind that your calorie needs vary with age and level of activity. If you are an older adult you will need less food, in part due to decreased activity. If you are younger, and generally more active, you may need more calories.

If you are trying to lose weight and, eating less food, you may need to select more nutrient-dense foods in order to meet your nutrient needs and to satisfy diet. Nearly all Americans need to be more active, because a sedentary lifestyle is unhealthful. Increasing the calories spent in daily activities helps to maintain health and allows people to eat a nutritious and enjoyable diet.

Following a healthy diet

What is a healthy diet? A healthy diet contains the amount of essential nutrients and calories needed to prevent deficiences and excesses. They also provide the right balance of carbohydrate, fat, and protein.

Here are some tips to help you follow a healthy diet:

• Eat a variety of foods
• Balance the food you eat with physical activity-maintain or improve your weight
• Choose a diet with plenty of grain products, vegetables, and fruits
• Choose a diet low in fat, particulary saturated fat and cholesterol
• Choose a diet moderate in sugars and sodium
• If you drink alcoholic beverages, do so in moderation