Being overweight or obese raises your risk of many serious health problems, including diabetes, heart disease, stroke, high blood pressure, arthritis, and even cancer. But losing even a few pounds can reduce these risks!

Use more calories than you eat.

One pound = 3,500 calories.
If you eat 3,500 calories more than you burn, you gain a pound.
If you burn 3,500 calories more than you eat, you lose a pound.
The exact number of calories a person needs depends on age, sex, and activity level.
Most men ages 41 to 60 need about 2,200 calories a day.
Most women the same age need fewer – between 1,600 and 1,800 a day.
To find out what you need, go to www.choosemyplate.gov

Do it for your life.

To lose weight and keep it off, don’t suffer and DON’T DO “FAD” DIETS! Make changes you enjoy and can stick with long-term.

10 Weight-Loss Tips

1. Take your time.

  • Aim to lose only 1 or 2 pounds a week. People who lose weight faster are more likely to gain it back.
  • Don’t be tempted by “fad” diets and drugs. They don’t work for long, and some are dangerous.

2. Pay attention to what you eat and drink.

  • Keep a daily food diary for a while. Most people eat out of habit and are unaware of how much they consume.
  • Don’t eat in front of the TV. Get a real plate and sit down at the table.
  • Eat slowly. It takes about 20 minutes to start feeling full. People who eat too fast often eat too much.

3. Watch your empty-beverage calories.

  •  Drink plenty of water – at least 8 glasses a day.
  • One regular can of soda, or one sugary drink has about 150 EMPTY calories
  • (no nutritional value).
  • One less sugar-sweetened drink a day = a 15-lb. weight loss in a year.
  • Drink water, unsweetened tea, or low-fat milk instead of regular soda and other sugar-sweetened drinks.

4. Prepare more meals at home.

  • It’s easier to know and control what you eat when you prepare your own food.
  • Home-cooked meals are usually healthier and less expensive than eating out.
  • Read Nutrition Facts labels when you shop.