Dietary Recommendations

• Reduce your weight by reducing your total fat intake. Limit fat intake to no more than 30% of your total daily calories. For example, if you eat a 2000 calorie diet then only 600 calories should come from fat.
• Reduce your intake of saturated fat to no more than one third of your total fat. Major sources of saturated fat include butter, cheese, whole milk, meat, poultry, chocolate, palm and kernel oil, coconut, and solid shortenings.
• Avoid trans fat – foods containing hydrogenated fats. Look on the ingredient list to be sure snacks and other processed foods don’t contain any hydrogenated or partially hydrogenated fats.
• Increase your intake of fiber to at least 25 grams per day. Fiber makes you feel full and is found in whole grains, fresh fruits, vegetables, and beans. Eat at least 5 servings of fruits and vegetables daily.

Exercise Recommendations

• Choose aerobic activities - brisk walking, jogging, bicycling, cross-country skiing, jumping rope, or an aerobics class.
• Build up time and frequency gradually from 30 to 60 minutes 5 times per week. Exercise is cumulative throughout the day. Thus, you can do three 10 minute sessions per day to equal 30 minutes.
• Perform resistance training twice a week that works all major muscle groups (i.e. arms, legs, chest, abs, back, shoulders).
• Keep it up! Schedule a regular time to exercise during the week and choose activities you enjoy. Find a friend to help keep you motivated and/or join a gym.

** Consult your physician before beginning an exercise program.

For more information about healthy food choices click here.

For more information about beginning a fitness program click here.