Exercise Calendar

Manage your weight in a healthy way.

It may be tempting to try something exotic for fast weight loss. An all-kumquat diet, or a one-weekend exercise marathon.

But it wouldn't be healthy. And any weight you lost would likely come back.

If you want to lose weight, a long-term plan for healthy eating and exercising is best. It's not new or trendy. But it works for most people.

What's on your plate? 
A healthy diet combines fewer calories with more nutrition.

You can get both with a diet that:

  • Has mostly fruits, vegetables, whole grains and low-fat or nonfat dairy products.
  • Includes lean meats, fish, eggs, beans and nuts.
  • Limits unhealthy fats, cholesterol, salt and added sugars.

Aim to lose between 1 and 2 pounds per week. It's a healthy goal and one you can meet. That usually means eating 500 to 1,000 fewer calories each day.

Try keeping a record of everything you eat. It may help you spot problems in your diet.

Find out how your diet can shape your health at www.health.gov/dietaryguidelines.

Time to get active 
Exercise is good for you in so many ways. It helps you manage your weight by burning calories. It also:

  • Lowers your risk for heart disease, diabetes and other long-term health problems.
  • Makes your lungs and muscles stronger.
  • Helps you sleep better.

Try for 30 to 60 minutes of exercise on most days of the week. But the more you exercise, the better.

Talk with your doctor before starting a new exercise program.

Is medicine an option? 
If you have tried to lose weight without success, ask your doctor about weight-loss medicine.

It won't make you lose weight on its own. But it can help when added to a diet and exercise plan.

Many of these drugs have side effects. So ask your doctor about the risks and benefits.

Physical Activity

Sources: Academy of Nutrition and Dietetics; National Institutes of Health