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Health Tips
  1. Start gradually
    Ease into increasing your portions and servings of food gradually
  2. Nutrient and Caloric density
    Take nuts/seeds, olive oil, fruits, dried fruit, starches like sweet potatoes, etc.
  3. Smaller amounts of meals
    Eating smaller meals more frequently may help cut down the volume of your meals
  4. Regular exercise.

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan.

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Include more fresh fruits and vegetables

The best way to lose weight is to use more calories than you take in. You can do this by following a healthy eating plan and being more active.
Safe weight-loss programs that work well:

  • Encourage you to be more physically active
  • Eat more fruits. Eat a variety of fruits — fresh, frozen, canned, or dried — rather than fruit juice for most of your fruit choices.
  • Change your veggies. Eat more:
    • dark green veggies, such as broccoli, kale, and other dark leafy greens
    • orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash
    • beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils
  • Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.
  • Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.
  • Limit saturated fats. Get less than 10 percent of your calories from saturated fatty acids.
  • Limit salt. Get less than 2,300 mg of sodium (about 1 teaspoon of salt) each day.
  1. Low-Calorie Diet
    The most established way for an obese person to lose weight is by focusing on diet and cutting calories. Generally speaking, women can lose weight safely by consuming 1,000 to 1,200 calories a day, and men should aim for 1,200 to 1,600 calories a day. Includes low-fat dairy products; lean proteins, such as fish, poultry and beans; whole grains; and fruits and vegetables.
  2. Low-Carbohydrate Diet
    you’ll avoid grains such as bread, pasta, rice and oats; some high-sugar fruits; root vegetables; and foods with added sugar, such as candy, ice cream and desserts.
  3. Portion Sizes
    Cut back on portions to eat less food and balance your caloric intake. Other tricks include using a smaller plate for your meals, because it holds less food.
  4. Combine Diet with Exercise
    A healthy diet plan and physical activity was the most successful approach to losing weight for obese patients.
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