my weight solution

Strategies and tools to take actionMy Weight Solution

VegetablesFruit

Carbohydrates

Protein/Dairy

Fats

Sweets

Daily Physical Activity

The Mayo Clinic Healthy Weight Pyramid

Images © artvIlle, Bananastock, Brand X PIctures, comstock, corBIs, dIgItal vIsIon, eyeWIre, Fancy PhotograPhy, Photoalto, PhotodIsc, stockByte and veer

ContentsIntroduction

Not just another diet ........................................................... 2

Getting started ................................................................... 3

Are you ready? ................................................................... 5

Part 1: Lose It!

Add 5 Habits ...................................................................... 7

Break 5 Habits .................................................................... 8

Adopt 5 Bonus Habits ...................................................... 10

Part 2: Live It!

Your Live It! strategies ....................................................... 12

Strategy 1: Set realistic goals ............................................ 14

Strategy 2: Follow the pyramid ......................................... 20

Strategy 3: Burn calories by being active .......................... 38

Bonus section: How to stick with your commitment

Change behaviors ............................................................ 48

Change your mind ............................................................ 50

Stay connected ................................................................ 55

Overcome challenges ....................................................... 58

Throughout this workbook, you’ll use the Mayo

Clinic Healthy Weight Pyramid as your guide to

making smart eating choices. You’ll find detailed

information on page 22. But the main message

you need for getting started is simple: Eat most

of your food from the groups at the base of the

pyramid and less from the groups at the top.

And, of course, move more.

For a lifetime of healthier eating, you don’t need

to be overly precise about counting calories or

grams of fat. Just set realistic goals and follow

the general pattern of the pyramid. You’ll be well

on your way to a healthier you!

The word diet typically refers to a special eating plan designed to reduce weight. But in spite of the promises offered by countless diet plans, few of them work for most people or are effective over the long term. In fact, some can actually harm your health.

Most diets focus only on food — what you should and shouldn’t eat. The goal is simply to lose pounds. Unfortunately, as you likely know from personal experience, those lost pounds usually come back.

That’s why Mayo Clinic experts have developed an approach to achieving and maintaining a healthy weight. This approach is more than a diet; it’s a lifestyle. Long-term weight management means focusing on lifestyle changes and a tailored eating and fitness plan that’s appealing and healthy — one that you can live with for the rest of your life.

As with any weight management approach, see your doctor before beginning an eating or exercise program if you have health issues or any questions about your health.

A personalized approach from Mayo Clinic

Using the Mayo Clinic Healthy Weight Pyramid as a foundation, you can develop a personalized weight-loss plan — one that allows you to make choices. Part 1 of this workbook provides a two-week program to jump-start your weight loss, while Part 2 gives you three strategies to make the long-term changes that are most effective for weight loss. Finally, our “Bonus section” shows you how to be your own coach to stick with the changes you’re making.

As you begin this process, talk with a trusted adviser or friend, health coach, or other health professional about what motivates you to lose weight. Then take a look at what drives you to make changes with the checklist on the next page.

IntroductionNot just another diet

Chances are, you already have a pretty good idea of what you need to do to lose weight — eat less and move more. But knowing the basic calorie equation for weight loss and being ready to make the necessary changes in your life are two different things. To be successful at losing weight, you need to figure out what will give you an ongoing, burning desire to succeed. You need to tap your inner motivation.

Motivation lies at the heart of your weight-loss plan — it’s what gets you going and keeps you at it. Motivation connects thoughts and feelings to action and provides a sense of purpose. By understanding what motivates you, you’ll be better able to follow through with your eating and fitness plan.

Consider all the benefits of losing weight and staying fit listed at right. Rank your top three reasons — from 1 as your most important to 3. Rank more than three if you want, and add your own reasons if they’re not on the list. Consider posting the list where you’ll see it often. Discuss your list with a trusted friend or adviser.

Getting startedFind your inner motivation

What moves you to lose?

c Look better

c Feel better

c Feel comfortable in my clothes

c Improve my physical stamina

c Manage high blood pressure

c Improve my cholesterol

c Prevent or manage diabetes

c Reduce joint pain

c Prevent or reduce lower back pain

c Improve my sleep

c Increase my energy

c Improve my self-image and self-confidence

c Improve my outlook on life

c Improve my quality of life

c Increase my life expectancy

c Be a role model for my family

c More motivators:

Mayo Clinic 32 My Weight Solution

How to prepareAlong with finding your motivation, you’ll want to decide whether now is the right time to begin a weight program. Take these steps to prepare the way.

• Make sure you’re ready. Answer the questions on the next page to determine if now is a good time to start a weight-loss program. Starting before you’re ready or when you’re distracted by other major events in your life — job stress or marriage problems, for example — can set you up for failure. On the other hand, people with health challenges often feel the need to start a weight-loss program and succeed because of that extra sense of motivation. You’ll know best if the timing is right.

• Consider your health. If you have health issues, such as diabetes, heart disease, shortness of breath or joint disease, or are pregnant, see your doctor before starting your weight program.

• Get support. Losing weight and keeping it off is a lifelong process. You’ll have to change long-standing habits, which can be difficult. It helps to be accountable to someone. Enlisting the help of co-workers, family or friends is a powerful motivator that can increase your odds of success. See page 55 for tips on rallying your support network.

• Find out where you stand. To determine your starting point, be sure to record your weight, your body mass index (BMI) and your waist size (see pages 18-19). Save that information so that you can refer back to it as you make progress. Make sure your first weigh-in is at a time you can follow consistently with follow-up weigh-ins, such as first thing in the morning.

• Choose your approach. Some people benefit from the psychological boost of the two-week jump-start plan in Part 1. Others would rather aim for a steady, moderate weight loss of 1 to 2 pounds a week, outlined in Part 2.

• Pick a start date. Before then, become familiar with the dietary and fitness tips in this book. Get ready by stocking up on fruits and vegetables and by planning how you’ll track your progress.

Once you’ve completed these steps, you’re ready to begin. On your start date, simply jump right in. As you start planning meals in a healthier way and become more active, you’ll feel better and have more energy.

Are you ready?➊ How motivated are you to lose weight? a. Highly motivated

b. Moderately motivated

c. Somewhat motivated

d. Slightly motivated or not at all

➋ Considering the amount of stress affecting your life right now, to what extent can you focus on weight loss and on making lifestyle changes?

a. Can focus easily

b. Can focus relatively well

c. Uncertain

d. Can focus somewhat or not at all

➌ People often lose weight quickly at first. But overall, it's best to lose weight at a rate of 1 to 2 pounds a week. How realistic are your expectations about how fast and how much to lose?

a. Very realistic (Gradual weight loss is fine.)

b. Moderately realistic

c. Somewhat realistic

d. Somewhat or very unrealistic (I want to

lose weight as fast as possible.)

➍ Aside from special celebrations, do you ever eat a lot of food rapidly and feel that your eating is out of control?

a. No

b. Yes

➎ If you answered yes to the previous question, how often have you eaten like this during the last year?

a. About once a month or less

b. A few times a month

c. About once a week

d. About three times a week or more

➏ Do you eat for emotional reasons — for example, when you feel anxious, depressed, angry or lonely?

a. Never or rarely

b. Occasionally

c. Frequently

d. Always

➐ How confident are you that you can make changes in your eating habits

and maintain them? a Completely confident

b. Moderately confident

c. Somewhat confident

d. Slightly confident or not at all

➑ How confident are you that you can exercise several times a week?

a. Completely confident

b. Moderately confident

c. Somewhat confident

d. Slightly confident or not at all

If most of your responses are:• a and b, then you’re probably ready to start a weight-loss program.

• b and c, consider if you’re ready or if you should wait and take

action to prepare yourself. (See pages 48-49 for ideas on how.)

• d, you may want to hold off on your start date and take steps to

prepare yourself. Reassess your readiness again soon.

Note: If your answer to question 5 was b, c or d, discuss this with your doctor. If you have an eating disorder, it’s crucial that you get appropriate treatment.

Circle one best answer for each question.

4 My Weight Solution Mayo Clinic 5

Part 1: Lose It!Designed to help you lose 6 to 10 pounds in 2 weeks

1 Eat a hEaLthy brEakfast — but not too much

Eating breakfast can help you lose weight and

keep you from overeating later in the day. You

don’t need to eat a lot — just something to get

you off to a good start, such as whole-grain

cereal (hot or cold) or toast, low-fat milk, fat-free

yogurt, an egg, nuts, seeds, or nut butters. If

you’re not in the habit, start by grabbing a piece

of fruit and gradually add other foods.

2 Eat vEGEtabLEs and fruIts

Eat at least four servings of vegetables and three

servings of fruits every day. Fresh vegetables and

fruits are the foundation of a healthy diet and

successful weight loss. You can eat generous

portions while consuming fewer calories. Eat as

many veggies and fruits as you want — they also

make a great snack.

3 Eat whoLE GraIns

Choose whole-grain breads, cereals or pastas,

brown rice, barley, and other whole-grain

products instead of white, refined and highly

processed grain products. They’re packed with

vitamins, minerals and fiber and fill you up. Check

food labels for the term whole. This tells you the

product is not highly processed.

4 Eat hEaLthy fats

Choose olive or vegetable oils, avocado, nuts

and nut butters, and the oils that come from

nuts. These fats, called monounsaturated and

polyunsaturated, are the most heart healthy. Look

for products with little or no saturated fat and

avoid trans fats. All fats are high-calorie, so even

the healthy ones should be used sparingly; just

use a drizzle on a salad or when cooking.

5 movE!

Walk or exercise for 30 minutes or more every

day. The more physically active you are, the more

calories you burn. Physical activity and exercise

also offer countless health benefits. If you haven’t

been physically active, start slowly and give your

body a chance to get used to increased activity.

Results can be a great motivator. This two-week phase not only helps you see results quickly but encourages lifelong habits that help you lose weight and keep it off. The program is designed to help you safely lose 6 to 10 pounds and learn to eat healthy.

Here’s what it takes:• Add 5 Habits• Break 5 Habits• Adopt 5 Bonus HabitsBy sticking to these changes for just two weeks, pounds will come off, your health will improve and you’ll feel better.

Does rapid weight loss stay off?Pounds lost through rapid weight loss often come back — unless you make the long-term lifestyle changes to keep them off. So after you “Lose It!” see Part 2 to “Live It!

add 5 habItsAdd these 5 habits to your daily routine

to make healthy changes that pave the way for weight loss.


1 no tv whILE EatInG — and onLy as much as you EXErcIsE

Studies show that watching TV (or any other

“screen time,” such as computer use) is a driver

of weight gain. You aren’t moving, and there’s

a good chance you’re also sipping or nibbling

on something. So spend only as much leisure

time watching TV (or in front of any screen) as

you spend exercising. That way, you’re not only

breaking a bad habit (mindless eating) but also

adding a good one (being more active).

2 no suGar — EXcEPt what’s naturaLLy found In fruIt

If you want something sweet, eat fruit. Otherwise,

stay away from sugar and sweetened foods,

including table sugar, brown sugar, honey, jam

and jelly, candy, desserts, and soda. Alcohol

also counts as a sweet. Keep in mind that many

artificially sweetened foods like candy, cookies,

cakes, ice cream and yogurt can still pack lots of

calories. Relying on fruit to satisfy your cravings is

a healthier, lower calorie habit.

3 no snacks EXcEPt fruIts and vEGEtabLEs

Common snacks typically have a lot of calories

and little nutritional value. If you’re hungry

between meals, eat only fruits and vegetables

and nothing else. Snacking on healthy fruits and

vegetables a couple of times a day can help you

manage your weight. Stock your home with a

variety of ready-to-eat vegetables and fruits.

4 modEratE mEat and Low-fat daIry

Limit total daily consumption of meat, poultry and

fish to 3 ounces — the size of a deck of cards. If

you consume dairy products, use only skim milk

and low-fat varieties, and consume them in mod-

eration (about two servings daily). Full-fat dairy

products contain saturated fat that can raise your

cholesterol. Even lean cuts of meat and skinless

poultry have some saturated fat and cholesterol

and can be high in calories.

5 no EatInG at rEstaurants — unLEss thE mEaL fIts thE ProGram

Eating out is associated with weight gain. The

tantalizing sights and smells of a restaurant, deli

counter, bakery display, food court or concession

stand entice you with high-calorie menu items

and large portions. If you must eat out, make

sure you order foods and beverages that fit the

habits in this book.

brEak 5 habItsChanging habits, especially ones you’ve

had for many years, isn’t easy. But breaking these five unhealthy habits can make a difference

in your weight.

Successful losers All too often, when people lose weight, they regain it within a few years. But you can take your inspiration from success stories of people who’ve lost weight and kept it off for years. The National Weight Control Registry has tracked hundreds of these successful losers and studied their habits. The registry members have shed anywhere from 30 to 300 pounds and kept it off an average of 5.5 years.

Studies of members’ habits show that they tend to: DD Maintain a low-calorie, low-fat diet DD Be physically active DD Limit fast foodDD Eat breakfastDD Weigh themselves at least once a weekDD Watch less than 10 hours of TV a week�� Nine out of 10 people who lose weight and keep it off report that they stay physically active about an hour a day. Their favorite workout: walking.


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r.Monitor your progressWhen you want to take on healthier habits, you’re

more likely to succeed if you keep track of your

progress. Make a copy of the Habit Tracker at

right and check off your progress throughout the

Lose It! phase.

Pause to reflect before you move forwardThe habits in Lose It! are designed to bump you

out of your comfort zone and help you establish

new patterns. Think about what you learned

— what worked well and what didn’t. List the

reasons you did well on some habits and the

reasons others were more challenging.

Be more curious than judgmental as you track

your habits. Remember that the process is not

about “catching yourself,” but about identifying

patterns and discovering what works for you.

It’s a great way to prepare for Part 2 and your

long-term plan for a healthier weight.

You might not be able to maintain all 15 habits

long term. But you have no doubt learned a few

things that will help you establish a new direction.

Part 2 puts you on a path toward healthier weight

for a lifetime.

The Add 5 Habits and Break 5

Habits are must-dos for your Live It!

program. These 5 Bonus Habits are

optional, but the more of them you

follow, the more likely you’ll succeed

at losing weight.

1 Keep food records Keep a record of everything you eat

and drink throughout the day (see

page 23).

2 Keep activity recordsRecord all your physical activity

throughout the day (see page 23).

3 Move more! Increase your daily exercise from 30

to 60 minutes or more (see page 38).

4 Eat ‘real’ foodEat mostly fresh or healthy frozen or

canned food, and limit processed

foods (see pages 24-25).

5 Write down your daily goalsEvery day write down a goal that

motivates you and you can achieve

during the day (see pages 16-17).

adoPt 5 bonus habIts

10 My Weight Solution

Part 2: Live It!

It all centers on three key strategies that answer

the question: “What really works for losing

weight?” These strategies build on the habits

described in Part 1 and give you the tools and

techniques you need to keep your weight-loss

momentum going. They’re not complicated.

They do take commitment. They’ve been

proved time and again to work for the

long haul.

Welcome to your healthy, effective, common-

sense approach to weight loss. Now you can

start living it!

Three strategies for reaching a

healthier weight.The Lose It! phase of your weight-loss plan gave you a quick start. Live It! puts you on a path you

can enjoy for a lifetime.

Set realistic goals

Outcome goals•

Process goals•

Daily goals

1STrATegy oNe

2STrATegy TWo

Follow the pyramid

Find your daily calorie goal.•

Know your daily servings goal.•

Count servings, not calories!

3STrATegy THree

Burn calories by being active

Wherever you are, start!•

Focus on physical activity — not just exercise.

•Stick with what motivates you.


stay inspired with daily goals

Each day, it’s important to set both meal servings and physical activity goals.

It’s also important to set one “inspirational” goal: “Today I will stop eating before I feel full” or “Today I will focus on positive thinking.”

Daily goals:• Are the building blocks for weight loss• Provide a daily sense of achievement• Keep you motivated to keep up with

your program

You’ll learn how to set your daily food goals on pages 20-25. You can brainstorm and record all your goals on page 17.

Include enjoyment in your goalsWhen setting goals, don’t forget satisfaction.

A study of individuals who maintained their

weight after completing a weight-loss program

found that satisfaction with the amount and

quality of daily activities was an important

factor in success.

1set realistic

goals

One of the most important ways to succeed

at weight control is to establish realistic

goals and expectations. Goal setting keeps

you motivated and helps you stick with your

program. You might have a combination of

goals: your weight-loss goal, your health

goals, your exercise goals, or your daily

servings and calorie goals.

The key is to make your goals your own. The

more aligned they are with your likes and

dislikes — your preferences and priorities —

the greater your chances of success.

start with outcome goals

An outcome goal is longer term and focuses on the end result. Examples include, “I would like to lose 20 pounds” or “I would like to weigh 125 pounds.”

outcome goals:• Guide your planning • Build the framework for shorter term,

process goals• Stretch and inspire you

For more on how to set a weight-loss out-come goal that makes sense for you, see the resources on pages 18 and 19.

move ahead with process goals

Process goals focus on a specific process or action — such as “I will walk 30 minutes every day” or “I will eat four servings of vegetables each day” — rather than a single outcome. Many people find that when they focus on process goals, the outcomes take care of themselves.

Process goals:• Build success one small step at a time• Help you reach your outcome goals• Are the most important type of goal for

many people

Learn more about how to make your process goals “SMART” on page 16.

LIVe IT! STrATegy oNe

Remember …Make a commitment and don’t look too

far ahead. What can you do today to make this weight-loss plan work for you?


1LIVe IT! STrATegy oNe SeT reALISTIC goALS

Be SMArT about your goalsWhen setting any type of goal, you’ll be more likely to achieve it if it’s SMART:

• Specific. State exactly what you want to achieve, how you’re going to do it and when you want to achieve it.

• Measurable. Tracking your progress is easier if you can measure it. A process goal might be to walk 30 minutes a day or jog three miles a day. A similar out-come goal would be to lose 5 pounds over the next three months.

• Attainable. Ask yourself whether your goal is reasonable. Set a goal that you have the time and resources to achieve.

• Relevant. Set goals that align with your preferences, values and motivations. Make sure they’re more than simply a reflection of what you (or someone else) think you should do.

• Time-limited. Set a date — or a series of dates — by which you want to achieve your goal. Again, setting smaller process goals that build on each other is the key for many people.

Play to your strengths and challenges Set goals that take advantage of what you do well and what you enjoy. If you know you would never let a friend down, schedule time with a walking partner. If you’re not a morning person, steer clear of an early-morning “fitness boot camp.”

More examples:• You love to be outdoors. Your goal is a

Saturday-morning hike.• You enjoy a bedtime treat. Your goal is to

replace that bowl of ice cream with a cup of tasty herbal tea.

• You tend to eat everything on your plate.Your goal is to use a smaller plate to reduce your portion sizes.

Think about what’s important right nowIf you’re like most people, you’re more likely to put effort into something you care about than something not connected to your life and priorities. For example: You may know that you need to improve your diet, but your stress level is an even more-urgent concern. By taking initial steps to reduce stress, you may have more motivation and confidence to tackle your diet.

record your goals and refer to them oftenOne of the most effective ways to meet your weight-loss goals is to write them down and track your progress over time. During the process of losing weight — and beyond — periodically take stock of how you’re doing:• Are you still motivated to lose weight?

Has your source of motivation changed? • Have new barriers developed (see pages

58-61 for more on barriers)? How can you overcome them?

• If you use tracking tools, do they work for you? What other tools might work?

My goals WorksheetCast your goals in a positive light. Rather than saying, “I won’t eat any

more junk food for snacks,” offer a solution, such as “I’ll have a piece of

fruit ready when I’m hungry between meals.”

My outcome goal(s):Example: “I would like to lose 10 pounds by spring.”

Make your goals work for youYou don’t have to be “goal-oriented” to benefit from setting goals. All you need are some time-tested methods for setting the kinds of milestones you can reach.

My process goal(s):Example: “I will snack only on fruits and vegetables.”

My daily inspirational goals:Example: “I will stay away from the snack machine today.”


1LIVe IT! STrATegy oNe SeT reALISTIC goALS

How much should you lose?There’s no right or wrong answer when it comes to how much weight you should lose. The important consideration is to set a goal that is healthy and realistic. It all starts with you and your health — and factors like your body mass index (BMI).

BMI and waist size For most people, BMI is a reasonably accurate measure of body composition and whether they’re at a healthy or unhealthy weight. But it’s not perfect. For example, muscle weighs more than fat, so some athletes and other physically fit people have high BMIs without health risks. In contrast, some people may have a BMI in

the “healthy” range yet actually have a high percentage of body fat.

Waist size indicates whether you carry extra weight around your midsection. Like an elevated BMI, a larger waist measurement is associated with health risks such as heart disease and diabetes.

To measure your waist, use a flexible measuring tape. Find the highest point on each hipbone and measure around your body just above those points.

Find your BMIOne common way to estimate your weight-related health risks is to determine your body mass index

(BMI). Elevated BMI can predict risk of conditions such as heart disease and diabetes. If you don’t find

your exact weight on the chart, or if you’re working in metric equivalents, follow these steps:

➊ Multiply your height by your height in inches or in meters (not centimeters).

➋ Divide your weight (in pounds or kilograms) by the result of the first step.

➌ If you’re working with kilograms and meters, you now have your BMI.

➍ If you’re working with pounds and inches, multiply your results by 703 for your BMI.

Example: A 160-pound (72.6-kilo) person, 64 inches (1.63 meters) tall, has a BMI of 27.

Normal overweight obese

BMI 19 24 25 26 27 28 29 30 35 40 45 50

Height Weight in pounds

4’10” 91 115 119 124 129 134 138 143 167 191 215 239

4’11” 94 119 124 128 133 138 143 148 173 198 222 247

5’0” 97 123 128 133 138 143 148 153 179 204 230 255

5’1” 100 127 132 137 143 148 153 158 185 211 238 264

5’2” 104 131 136 142 147 153 158 164 191 218 246 273

5’3” 107 135 141 146 152 158 163 169 197 225 254 282

5’4” 110 140 145 151 157 163 169 174 204 232 262 291

5’5” 114 144 150 156 162 168 174 180 210 240 270 300

5’6” 118 148 155 161 167 173 179 186 216 247 278 309

5’7” 121 153 159 166 172 178 185 191 223 255 287 319

5’8” 125 158 164 171 177 184 190 197 230 262 295 328

5’9” 128 162 169 176 182 189 196 203 236 270 304 338

5’10” 132 167 174 181 188 195 202 209 243 278 313 348

5’11” 136 172 179 186 193 200 208 215 250 286 322 358

6’0” 140 177 184 191 199 206 213 221 258 294 331 368

6’1” 144 182 189 197 204 212 219 227 265 302 340 378

6’2” 148 186 194 202 210 218 225 233 272 311 350 389

6’3” 152 192 200 208 216 224 232 240 279 319 359 399

6’4” 156 197 205 213 221 230 238 246 287 328 369 410

Source: National Institutes of Health, 1998

WeIgHT STATuS

your BoDy MASS INDex IS

your WAIST MeASureMeNT ISWomen: 35 inches or less Men: 40 inches or less

Women: > 35 inchesMen: > 40 inches

Normal weight <25 Minimal to slightly increased risk* Increased risk

Overweight 25 – 29.9 Increased risk High risk

Overweight 30 – 34.9 High risk Very high risk

Obese 35 – 39.9 Very high risk Very high risk

Extreme obesity 40 or over Extremely high risk Extremely high risk

*There is a slight increase in risk of diabetes and heart disease associated with “intermediate” waist circumferences between 32 and 34 inches for women and 36 and 39 inches for men.

Source: National Institutes of Health, 2000

Weight-related risk of diseaseWaist circumference and BMI are both important predictors of disease risk.

Increased waist circumference alone can mean elevated risk even in people of normal weight. A BMI of

18.5 to 24.9 is considered a healthy range, but Asians with a BMI of 23 or more may have an increased

risk of health problems. If your BMI is higher, see below. If your BMI is less than 18.5, talk with your

doctor. You may be at a higher risk of health conditions associated with a low body weight.

IF &


2follow the pyramid

The formula for weight loss is clear-cut: If

you eat fewer calories than you burn through

physical activity, you’ll lose weight. That

means decreasing calories. The Mayo Clinic

Healthy Weight Pyramid can help you learn

to manage your calories and still feel full.

find your daily calorie goal

The chart below shows average calorie levels needed for healthy weight loss, based on cur-rent weight and sex. You can adjust this goal as you go along. For example, you might consider adding more calories if you are very active and you are losing more than a pound or two a week.

Weight Calorie goals

Pounds Women Men

250 or less 1,200 1,400

251 to 300 1,400 1,600

301 or more 1,600 1,800

know your serving goals

With your daily calorie goal in hand, find the number of servings from each food group you should eat each day to meet your goal. You can eat as many vegetables and fruits as you like; they’re low in calories and packed with nutrition. Note that some high-carbohydrate vegetables such as corn and potatoes are considered “carbs” when you are following the pyramid. Check out the more-detailed serving sizes in the back of this book.

count servings, not calories

You won’t need to memorize a complete inventory of food serving sizes or carry measuring cups with you to meals. Use the visual cues in the table at right — along with the servings guide in the back of this book — to estimate serving sizes on your own.

Tip: Remember that a portion is not the same as a serving. A portion is an amount of food on your plate. A serving is a specific amount of food that equals a certain number of calories. Often the “portion” you eat contains more than one “serving.”

Use your “pyramid tracker” on page 23 to track

what you’ve eaten at each meal and in between.

You’ll soon start seeing patterns and discover

what you need to do to make the pyramid work

for you.

LIVe IT! STrATegy TWo

How to count servings

Vegetables Calories Visual cue

1 cup broccoli 25 1 baseball

2 cups raw, leafy greens 25 2 baseballs

Fruits Calories Visual cue

½ cup sliced fruit 60 Tennis ball

1 small apple or medium orange 60 Tennis ball

Carbohydrates Calories Visual cue

½ cup pasta or dry cereal 70 Hockey puck

½ small bagel 70 Hockey puck

1 slice whole-grain bread 70 Hockey puck

½ medium baked potato 70 Hockey puck

Protein/Dairy Calories Visual cue

3 ounces of fish 110 Deck of cards

2-2½ ounces of meat 110 ²∕³ deck of cards

1½-2 ounces of hard cheese 110 ¹∕³ deck of cards

Fats Calories Visual cue

1½ teaspoons peanut butter 45 2 dice

1 teaspoon butter or margarine 45 1 die

These visual cues can help you use the food lists found in the back of this book.

Serving goals

Food group Starting calorie goals

1,200 1,400 1,600 1,800 2,000

Vegetables* 4 or more 4 or more 5 or more 5 or more 5 or more

Fruits* 3 or more 4 or more 5 or more 5 or more 5 or more

Carbohydrates† 4 5 6 7 8

Protein/Dairy† 3 4 5 6 7

Fats† 3 3 3 4 5

Sweets†75 calories a day

*The servings for fruits and vegetables are minimums — eat as much as you like.

†The recommended servings for carbohydrates, protein/dairy, fats and sweets are maximums.


My Pyramid Tracker

V Vegetables PD Protein/Dairy

F Fruits Ft Fats

C Carbohydrates S Sweets 75 calories/day

Number of servings

Time Food item Amount V F C PD Ft S

DDD

DDD

D

DD

DDDD

DDDDD

DDD

DDDD

DDD

DDDD

Fruits

Carbohydrates

Protein/Dairy

Fats

75 calories a day or 525 calories a week

Write in your calories here.

Sweets

Vegetables

ToDAy’S DATe:

ToDAy’S goAL:

My ACTIVITIeS ToDAy:Type (aerobic,

stretching, strengthening)

Time

Start each day by setting a realistic, achievable goal. Then record what you eat and drink and your

physical activity. Activity should be moderately intense and sustained for 10 minutes or more at a time.

WHAT I ATe ToDAy FroM THe PyrAMID:record what you eat and drink in one day in the table below. Then track your total servings for that day by checking off the circles in the pyramid at right. (you won’t use all the circles each day.) Put an “x” in a circle for each serving you eat in a food group.

reCorD your TArgeT NuMBer oF DAILy SerVINgS For eACH FooD grouP Here:

2LIVe IT! STrATegy TWo FoLLoW THe PyrAMID

A closer look at the pyramid

A new way to think about treatsSeventy-five calories a day isn’t much. So consider thinking of your “sweet” calories over the course of a week. If you give in to the brownie on Monday, hold off on any more sweets until the weekend — or even longer.

Let the pyramid be your guide to making smart eating choices. It’s pretty simple to use. The goal is to choose most of your food from the groups at the base of the pyramid and less from the top — and move more.

Sweets. This group includes candies, cakes, cookies, pies, doughnuts and other desserts, as well as table sugar. With sweets, keep it small; most are high in calories and fat with-out any nutrients.

Fats. Your body needs small amounts of certain types of fats to function well, but saturated fats and trans fats increase your risk of heart disease. Focus on good fats (see page 7).

Protein/Dairy. The best choices are low in fat and calories, such as fish, skinless white-meat poultry, fat-free dairy foods, egg whites and legumes (lentils, beans and peas) — which also happen to be good sources of fiber.

Carbohydrates. Most foods in this group are grains or made from grains. Whole

grains are best; they’re higher in fiber and other nutrients. Some

examples include whole-grain cereal, whole-wheat bread,

whole-wheat pasta, oatmeal and brown rice. Look for

the term whole as one of the first ingredients

on the label.

Vegetables. They’re rich in nutrients and fiber and most are low in calories and fat. Focus on fresh vegetables; frozen or canned without added fat or salt also are OK. And try for more dark green, red and orange varieties. Note that starchy, higher calorie veggies such as corn and potatoes count as carbohydrates when following the pyramid.

Fruits. Almost all fruits fit into a healthy diet. But whole fresh, frozen and canned fruits without added sugar are the best choices. They’re filling and packed with nutrients and fiber. Limit fruit juices and dried fruits; they have more calories and are less filling.


➊ ➋


• Eat ‘real’ food. Limit or even avoid processed foods, such as many canned and most boxed and convenience foods. Highly processed foods often include unwanted fat, sugar, calories and salt. Whole foods, including most frozen fruit and vegetables, haven’t been changed from their natural state and are loaded with nutrients.

• Count ‘add-ons’ in servings. Don’t forget to include anything you put on or add to your food — such as dressings and dips for vegetables and fruits and cream, milk or sugar in coffee or tea.

• Be flexible with yourself. Every food doesn’t have to be a source of excellent nutrition. The point is to choose foods that promote good health and help you lose weight most of the time.

• Look for shortcuts. Buy pre-cut veggies and fruits, precooked meats, and shredded low-fat cheese for quick healthy meals.

• Tomorrow is another day. If you didn’t get enough veggies Monday, add extra Tuesday and Wednesday. Try not to get stuck on exact servings each day.

Now that you understand the basics of “following the pyramid,” you can discover more ways to make this new approach work for you. It’s about awareness and planning.

• Plan each meal around vegetables and fruits. Since they form the base of the pyramid, start with them. Look for ways to serve veggies and fruits whole, fresh and in combination with other foods. Fill half your plate with veggies; have fruit or a salad on the side.

• Spread servings throughout the day. And include at least one serving from most food groups at each meal.

• If you’re hungry, EAT! Starving yourself can be counterproductive and set you up for overeating later. The pyramid allows unlimited consumption of vegetables and fruits, so focus on those when you’re hungry.

• Make pleasure a priority. Losing weight may require you to cut back on some of your favorite foods, but don’t sacrifice enjoyment. Be sure to include flavors, colors and textures you enjoy.

• Plan by the week. It’s more efficient than day to day. That way, you can also be sure to have the right foods on hand.

Try this exercise. Pour dry cereal into a bowl

until you have what you think is about ½ cup.

Don’t use a measuring cup! Now pour the

cereal into a measuring cup. How close did

you come? Most people pour considerably

more than ½ cup, which is one serving. You

can try this exercise with cooked pasta or

other favorite foods.

Beverages — including alcohol — countWhen considering calories, don’t forget to count the liquid form. Although some beverages, such as juice

and milk, contain important nutrients, they also have a lot of calories. Water is still the best choice when it

comes to satisfying thirst and cutting the urge to snack. When drinking milk, choose skim.

What about alcohol? In the Mayo Clinic Healthy Weight Pyramid, alcohol is in the sweets category. So

if you have a drink (much more than 75 calories), plan on fewer sweets the rest of the week. One drink

equals:

12 ounces of regular beer

150-190 calories

1½ ounces of 80-proof liquor 95-110 calories

5 ounces of wine

120-130 calories

Here are some other strategies for controlling

portion sizes:

DD eat slowly. When you eat too fast, your

brain doesn’t tell you that you’re full until

you’ve already overeaten.

DD Don’t eat directly from a container.

Seeing food on a plate or in a bowl gives

you a better sense of portion size.

DD Focus on your food. Reading, watching

TV or working while you eat distracts you

and makes it easier to overeat.

DD Serve smaller amounts. Take slightly

less than what you think you’ll eat. Using

a smaller plate or bowl makes less food

seem like more.

DD Don’t feel obligated to clean your plate.

Stop eating as soon as — or even before

— you feel satisfied.

Tips for using the pyramid



How to eat more and lose weightHow full you feel is determined by the

volume and weight of food — not by

the number of calories. If you choose

foods with low energy density — few

calories for their bulk — you can eat

more volume but consume fewer

calories because of two key factors:

DD Water. Most vegetables and fruits

contain a lot of water, which

provides volume and weight but

few calories. For example, half of

a large grapefruit is 90 percent

water with just 50 calories.

DD Fiber. The high fiber content in

foods such as vegetables, fruits

and whole grains adds bulk to

your diet, so you feel full sooner.

Fiber also takes longer to digest,

making you feel full longer. Adults

need about 25 to 35 grams of

fiber a day, but the average adult

consumes much less. Increase

your fiber gradually while you

increase the fluids in your diet.

Most high-fat foods, desserts,

candies and processed foods are

high in energy density — so a small

volume has a lot of calories. If you

choose your foods wisely, you can

eat more volume but fewer calories.

High-energy-dense lunch

595 caloriesBacon cheeseburger (thick patty)

Roast turkey breast (3 ounces)

sandwich on whole-wheat bread with

low-fat cheese (1 ounce), lettuce and

tomatoes plus an apple, celery sticks,

vegetable soup (1 cup), whole-grain

crackers and water with lemon slice

High-energy-dense supper

646 caloriesSpaghetti (¾ cup) with cheese sauce (¾ cup)

Whole-wheat spaghetti (1 cup) and

fat-free spaghetti sauce (1 cup) topped

with broccoli, bell peppers, onions

and zucchini plus whole-grain roll, side

salad (with 2 tablespoons fat-free

dressing), strawberries (1½ cups) with

fat-free frozen vanilla yogurt (½ cup)

and water with lemon slice

Low-energy-dense lunch

585 calories

Low-energy-dense supper640 calories



Set yourself up for healthier choicesYou’ll be more likely to stick with a healthy diet if you have a plan for every meal and snack. With the right ingredients on hand, healthy meals come together from scratch almost as fast as they do with processed, higher calorie convenience foods.

Planning that very important breakfast and packing healthy lunches and snacks help you control what you take in all day. You can even come up with a dining-out strategy in advance to stick with your program.

In fact, planning ahead is one of your best defenses against the urge to grab some chips or a cookie when you need a break at work or arrive home hungry.

Plan meals around the pyramidPlan your menus using the Mayo Clinic Healthy Weight Pyramid, using the daily serving goals for each food group to guide your decisions (see page 21).

• Plan multiple meals. It can be a time-saver (and it’s less costly) to plan menus for an entire week instead of day to day.

• Adapt your menus to the seasons. Use the freshest foods available for your meals — asparagus, peas and cherries in the spring; peaches, sweet corn and tomatoes in midsummer. Shop your local farmers markets for fresh produce.

• Be adventurous. Explore new cuisines. Some intriguing ingredients — quinoa, edamame, bok choy, bulgur — are as healthy as they are delicious.

• Go for health and convenience. Some convenience foods are designed to be healthy and lower in calories. A healthy frozen entree or side dish is an option on busy days. Read labels for calories, fat and sodium. Stock healthy versions of quick foods like instant brown rice.

• Plan for leftovers. Making enough food for two meals at once saves time.

• Look for shortcuts. Simplify your meal prep and save time by buying pre-cut vegetables and fruits, precooked meats, shredded low-fat cheeses, packaged salads, and frozen or canned vegetables. There’s nothing quicker than fresh fruit. But fruit canned in its own juice (not sugary syrup) is also OK. Rinse canned vegetables with water to remove excess sodium.

• Keep a list of simple menu ideas. Recipes that include common staples and take 20 minutes or less come in handy on days when you’re rushed.

Willpower Set up for success

I’ll buy that bag of chips for my family, but I just won’t eat any of them.

I’ll pick up healthier snacks such as grapes, popcorn, baby carrots and apples instead.

We’ll go to the buffet, but I’ll just have salad. We’ll go to a restaurant that offers small portions and low-fat or vegetarian items.

I’ll bring my favorite chocolate dessert for my co-workers, but I won’t have any.

I’ll bring a tasty healthy dessert for my co-workers, so that I can have some, too.

You may think that you can reach a healthy

weight if you simply exert enough willpower. You

just won’t eat those foods that cause you to gain

weight. This can, unfortunately, set you up to fail

as your willpower inevitably cracks. This is when

many people give up: “I already broke the rules,

so I might as well keep eating.” The key is to set

yourself up for success by planning ahead.

Instead of relying on your willpower (which is

almost never reliable), help yourself make healthy

choices the easy choices. By planning ahead,

you can rely on self-control instead of willpower.

These examples show the difference:

Willpower vs. a plan for success


nutrition factsServing Size 16 Crackers (31 g)Servings Per Container About 9

amount Per serving

Calories 170 Calories from Fat 55

% daily value*

total fat 6 g† 9%

Saturated Fat 1 g 6%

Trans Fat 1 g

Polyunsaturated Fat 2 g

Monounsaturated Fat 2 g

cholesterol 0 mg 0%

sodium 270 mg 11%

total carbohydrate 21 g 7%

Dietary Fiber 1 g 4%

Sugars 3 g

Protein 8 g

Vitamin A 4% Vitamin C 2%

Calcium 20% Iron 4%


Be a smart shopper

How to get the most out of reading nutrition labels

D Check the serving size

How many servings are in the container?

D Check the calories in one serving

Serving sizes can be deceptively small;

multiply calories per serving by how much

you’re really likely to eat.

D Check the % Daily Value*

•5%orlessislow

•20%ormoreishigh

*Percent Daily Value (DV) in one serving is based on a 2,000-calorie diet for adults. For example, the recommended goalfordietaryfiberis25grams,so1gramis4%DV.YourDV may be higher or lower, depending on your calorie needs.

Adapted from FDA, Center for Food Safety and Applied Nutrition, 2010

†Keep intake of saturated fat and trans fat as low as possible. All fats are high in calories.

These strategies will help ensure that you have the right foods to follow your healthy- eating plan.

Take inventoryUse menus you’ve developed as part of your healthy-eating plan to guide your shopping. Take an inventory of your staples, such as low-fat milk, fresh fruits and whole grains.

Make a listA list makes your shopping trip more efficient and helps you avoid impulse buys.But don’t let your list prevent you from looking for or trying new healthy foods. When making your list, use your weight-loss menus as your guide. Make sure your list includes healthy and convenient snack foods. To make things go faster, organize your list according to where foods are located at your favorite store.

Shop the perimeter of the store for fresh foodsThe fresh produce, dairy case, poultry and seafood sections of most grocery stores are all located on the perimeter. That’s where to focus your shopping when using the Mayo Clinic Healthy Weight Pyramid. Fresh foods are generally better than ready-to-eat foods because you can control any ingredients that you add.

Don’t shop when you’re hungryIt’s harder to resist buying higher fat, higher calorie snack items when you’re hungry. So set yourself up for success and shop after you’ve eaten a good meal. If you do find yourself shopping on an empty stomach, drink some water or buy a piece of fruit to munch on.

read nutrition labelsCheck nutrition labels for serving size, calories, fat, cholesterol and sodium. Remember, even low-fat and fat-free foods can pack a lot of calories. Don’t be fooled. The label will list calories, fat, sodium and cholesterol for one serving — but it’s always tempting to eat more than one serving. Make sure to compare similar products so that you can choose the healthiest options.

get enough of nutrients shown in green.

Limit nutrients shown in orange.

Fruits and vegetables

DD Fresh fruits

DD Canned fruits (packed in their own juice or water)

DD Frozen fruits

DD Fresh vegetables

DD Pre-cut fresh vegetables

DD Frozen vegetables (no sauce)

DD Salad in a bag

DD Fat-free tomato sauce

DD 100% fruit juice, including calcium-fortified

(but limit juice intake to 4 ounces a day)

Dairy DD Fat-free or 1% milk

DD Low-fat or fat-free yogurt

DD Low-fat or fat-free cheese

Whole grains

DD Whole-grain breakfast cereal

DD Rice (brown, wild, blends)

DD Oatmeal

DD Whole-grain bread

DD Whole-grain pita bread

DD Whole-grain pasta

Protein DD Low-fat refried beans

DD Black, kidney or navy beans

DD Low-sodium water-packed tuna

DD Other fish with omega-3 fatty acids

DD Skinless white-meat poultry

DD Soy cheese

DD Tofu

Stock up on these healthy items



Practice healthy cooking➍ Find tasty alternatives to meat.• Make meat-free entrees, such as whole-

wheat pasta with tomato sauce and lots of vegetables, red beans and rice, split pea or lentil soup, or three-bean chili.

• Try a veggie burger or veggie hot dog.• Stir-fry tofu or scramble it like an egg. • Try textured soy or vegetable protein.

➎ Don’t forget about fish.• Two servings a week (about 3 ounces

each) of fish rich in omega-3 fatty acids can reduce your risk of heart disease as part of a heart-healthy diet.

• Anchovies, bluefish, herring, salmon, sardines, trout (rainbow and lake), light canned tuna and whitefish* are good choices.

• Broil, grill, bake or steam your fish for the healthiest benefits.

*Due to mercury levels, pregnant women, nursing

mothers and young children should avoid shark,

swordfish, king mackerel and tilefish (golden bass

or golden snapper) and eat no more than 6 ounces

of albacore (white) or bluefin tuna a week.

Healthy cooking doesn’t mean you have to become a gourmet chef or invest in special cookware. Sometimes, using healthier cooking techniques is quicker and more convenient.

➊ Try these healthier cooking methods.• Use oil sparingly. Choose olive, canola

or peanut oils.• Use nonstick cookware. Or try

cooking sprays, low-sodium broth, water or wine instead of oil or butter.

• Try baking. It’s a healthier way to cook seafood, poultry and lean meat. You can even bake vegetables (splashed with a bit of olive oil) and fruit.

• Learn how to braise. Brown meat or poultry in a pan on top of the stove, and then slowly cook it covered with a small amount of water or broth. Use the leftover cooking liquid for a flavorful, nutrient-rich sauce.

• Grill or broil. Fat will drip away. • Add vegetables. Chop them and mix into

lean ground beef, for example, to reduce the portion size of the meat.

• Poach. This works especially well with fish, where you gently simmer in low-fat broth or wine and fresh herbs.

• Roast. For poultry, seafood and meat, place a rack inside a roasting pan so that the fat can drip away while food cooks in the oven.

• Saute. It’s a quick way to cook small or thin pieces of food.

• Steam. Place your food in a perforated basket suspended above simmering liquid. Add seasonings to the water and flavor vegetables or meats as they cook.

• Stir-fry. You can quickly cook food using only a small amount of oil or cooking spray.

➋ Find new ways to add flavor. • Season foods with a variety of herbs,

spices and low-fat condiments.• Top chicken breast with fresh salsa. • Make meats more flavorful with low-fat

marinades or spices, such as bay leaf, chili powder, dry mustard, garlic, ginger, oregano or thyme.

• To bring out the sweetness in baked goods, use a bit more vanilla, cinnamon or nutmeg.

➌ Choose lean meat and smaller portions.• Use lean meat, poultry and fish in

amounts no larger than a deck of cards.• Trim all visible fat from meat before

cooking and drain off all fat drippings after cooking.

• Focus on main dishes that include a balance of vegetables and meat, such as soups, stews, casseroles and stir-fry. Serve meat dishes over brown rice or whole-wheat pasta instead of alone.

• Choose beef with the least marbling; ask for cuts from the round and loin. Lean ground beef, turkey or chicken breast also are good choices.

• If you eat pork, choose lean cuts, such as pork loin and tenderloin.

get a supply of chopped veggies

ready on Sunday. Then add them

to lean ground beef or into oven-

baked meals on busy weekdays.

you’ll increase your veggie intake

and decrease the portion size of

meat in your meals.



➊ How often do you eat out? a. On occasion b. Once or twice a week c. Three or four times a week d. Every day or almost every day

The more you eat out, the more important it is to have a plan, make wise selections and not be tempted by foods that aren’t part of your plan.

➋ Where do you generally eat out? a. Restaurants that specialize in

healthy foods b. Restaurants that include a mix of

foods, including healthy entrees c. Restaurants with a few healthy items d. Restaurants without any healthy

items, except salad

Where you eat out can make a big difference in whether you’re able to eat healthfully and stick to your meal plan.

➌ What do you generally order? a. One of the items marked as healthy

on the menu b. A food that appears to be somewhat

healthy c. A favorite food prepared or served

more healthfully d. Whatever is on special

The special may not be the healthiest item. Items listed as healthy or that are prepared or served in a healthier manner tend to be your best bet.

➍ How often do you order an appetizer? a. Never b. Once in a while c. Occasionally, in place of a meal d. Frequently or always

Appetizers often aren’t the healthiest items on the menu, and they tend to be a source of hidden fat and calories.

➎ How do you deal with large portions? a. Take half of it home in a carryout bag b. Split a meal with someone else c. Stop eating only when you feel full d. Eat it all

Portion sizes in restaurants — even lunch size — are typically too large. It’s better to share or ask for a carryout bag than to rely on yourself to stop eating when you’re served a large amount.

Adapting recipesIf the recipe calls for Try substituting

Butter MargarineShorteningOil

DD For sandwiches, substitute tomato slices, ketchup or mustard.DD For stove-top cooking, saute food in broth or small amounts of healthy oil, like olive, canola or peanut, or use cooking spray.DD In marinades, substitute diluted fruit juice, wine or balsamic vinegar.DD In cakes or bars, replace half the fat or oil with the same amount of applesauce, prune purée or commercial fat substitute. DD To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening, and don't substitute diet, whipped or tub-style margarine for regular margarine.

MeatDD Keep it lean. In soup, chili or stir-fry, replace most of the meat with beans or vegetables. As an entree, keep it to no more than the size of a deck of cards — load up on vegetables.

Whole milk (regular or evaporated)

DD Fat-freeor1%milk,orevaporatedskimmilk.

Whole egg (yolk and white)

DD ¼ cup egg substitute or two egg whites for breakfast or in baked goods.

Sour creamCream cheese

DD Fat-free, low-fat or light varieties in dips, spreads, salad dressings and toppings. Note that fat-free, low-fat and light varieties do not work well for baking.

SugarDD In most baked goods, you can reduce the amount of sugar by one-half without affecting texture or taste, but use no less than ¼ cup of sugar for every cup of flour to keep items moist.

White flourDD Replace half or more of white flour with whole-grain pastry flour or regular whole-grain flour.

Salt

DD Use herbs (1 tablespoon fresh = 1 teaspoon dried = ¼ teaspoon powder). Add toward the end of cooking and use sparingly — you can always add more.DD Salt is required when baking yeast-leavened items. Otherwise you may reduce salt by half in cookies and bars. Not needed when boiling pasta.

If most of your answers are:• a and b, you’ve developed good habits when dining out, or you’re on the right track. • c and d, think about how you can improve your eating-out habits. Review the tips on pages 36-37.

eating out: Test your habitsEating out is convenient, efficient and — let’s face it — fun. By adopting some healthy habits, you can enjoy eating out without packing on extra pounds. Get started by assessing your restaurant habits with these questions:



Tips for dining outD Approach buffets with a plan.• Don’t be tempted to get more than your

money’s worth by overfilling your plate. Instead, survey the entire buffet line and choose healthier options.

• Make salad your first course, with plenty of veggies, fruit, and no-fat or low-fat dressing. Then go back for the entree or just eat more salad.

D Mind your manners — it’ll help you cut calories.• Eat slowly for better digestion. You’ll feel

full before overeating.• Don’t gulp your food; chew thoroughly.• Order food that requires work and slows

your eating, such as crab legs.• Share your meal with a companion.

D order beverages with few or no calories.• Order water or sparkling water with a

twist of lemon — it’s healthy, filling and has no calories.

• For a hot drink, try black decaf coffee or hot tea, minus sugar and other extras.

• Be aware that alcoholic beverages may have more calories than you’d expect, and alcohol may stimulate your appetite and weaken your willpower.

D Wait before ordering dessert.• Finish the main dish. By the time you’re

done, you may not want dessert.• If you do order dessert, split it with a

friend or take half of it home.

D Control portion size.• Leave food on your plate.• If you’re tempted to clean your plate, ask

your server to remove it.• Take a carryout bag — it gives you two

meals for the price of one.

Don’t give upWhen you find yourself caught in a situation with mostly unhealthy options, don’t throw in the towel. Instead, eat the healthiest food you can find and do your best to control portion size.

With all the choices for dining out, it’s hard not to take advantage of the fun and convenience of restaurant food once in a while. But eating out a lot is a quick way to put on pounds. Make the most of dining out in a healthy way with these tips:

D Keep hunger under control — eat.• Don’t skip a meal on the day you’re

going out to eat.• Eat a light, healthy snack (such as a piece

of fruit or a glass of fat-free milk) an hour before your meal to avoid eating too much at the restaurant.

D Choose restaurants that offer variety.• Choose a restaurant that offers lots of

variety, with low-fat options.• Call the restaurant ahead of time to ask

about healthy menu items. Or go online to check its website to see if nutrition information is posted.

D order more plant-based foods.• Try an exotic fruit — kiwi or papaya for

example — for variety.• Order your favorite vegetables, but don’t

smother them in rich, high-fat dressings or cream sauces.

• Order items that include whole-grain foods to get your fiber.

D Control fat.• Order baked or broiled. Avoid fried.• Ask for smaller portions of fatty foods —

such as meats and fatty sauces — or ask for substitutions.

D Cut out or cut back on the condiments.• Taste your food before adding salt,

butter, sauces and dressings.• Order sauces and dressings on

the side; even small amounts add up.

• Substitute healthier con-diments. Use mustard instead of mayon-naise. Use pepper or lemon juice in place of salt.

Get the facts firstMany chain restaurants, including fast-food franchises, post their menus and nutrition information on their websites. So before you go, you can look for healthy options and decide what to order.

DDPick veggies as

your side instead

of fries, chips

or salads with

mayonnaise-based

dressings.

D Avoid appetizers,

especially breaded

or fried.

DDGo for broth-based

soups, not creamy.

DDOrder your salad dressings on the side; skip croutons and cheese.

D Skip the bread, or choose whole-grain.


stick with what motivates you

When it comes to physical activity, by all means go for enjoyment. (See page 42 for a starter list of ideas.) Here are some examples of how to make your routine work for you:

• Find a buddy to walk or work out with.• Get the support of family who can help

you rally on days you’re feeling sluggish.• Set weekly goals and gently evaluate

what worked and what didn’t.• Be realistic and fit in activity when it

works for you. If you aren’t a morning person, exercising at 4:30 a.m. isn’t going to work. Try right after work instead.

3burn calories

by being active

The fastest way to lose weight is to reduce

calorie intake and burn more calories with

daily physical activity. The benefits of this

powerful combination include more than

weight loss. Physical activity improves your

overall well-being and helps prevent or

manage heart disease, high blood pressure,

stroke, diabetes, osteoporosis, some types

of cancer and depression. If you’ve never

been physically active, even a brisk walk

a few times a week is a great way to get

started down a healthier path.

wherever you are, start!

For most people, getting started on a more active lifestyle is the hardest part. Here are some things to consider as you embark on your plan to get more active:

• Start with easy activities to avoid burn-out or injury.

• Gradually build up your endurance.• Schedule specific times to be active —

and make moving a priority.• Track your progress.

focus on activity and exercise

All physical activity — including mowing the lawn, playing ball with the kids or taking the stairs at work — burns calories. More structured exercise, such as brisk walking, swimming laps and lifting weights, can help you burn even more calories. The key is making a plan that is varied and lively.

• Pick activities that help you build a healthy and fun habit for a lifetime.

• Remember that 10 minutes of activity three times a day has many of the same benefits of a 30-minute session.

• When in doubt: Walk!

LIVe IT! STrATegy THree

Talk to your doctor before increasing your physical activity if:DD You are middle-aged or older

DD You are significantly overweight

DD You have been inactive for several years

DD You smoke or have a heart condition or other chronic

health problem

DD Are taking medicines that might need to be adjusted

with increased activity

To keep the pounds off, move!Studies show that people who lose more than 30 pounds and keep it off for five years are physically active an hour each day. The most common activity is walking. That may sound like a lot of time if you haven’t been physically active, but you can work your way up.


3LIVe IT! STrATegy THree BurN CALorIeS By BeINg ACTIVe

How you can step into fitnessBalance your physical activity routine

To get the best results, your routine should include all of the following types of exercise.

AerobicsAerobic or cardiovascular (cardio) activity is a great choice for weight loss. Aerobic means “with oxygen.” These activities increase your breathing and heart rate and ultimately help you use oxygen more efficiently. Aerobic exercise increases your stamina and burns more calories than other types of activity.

Examples of aerobic activities:• Walking• Jogging• Bicycling• Swimming• Dancing• Exercising with fitness equipment, such

as an elliptical machine or treadmill• Water aerobics• Rowing• Cross-country skiing

Make sure to warm up for five to 10 minutes before your aerobic activity by doing a low-intensity version, such as walking slowly before a brisk walk or jog. After your aerobic activity, cool down for five to 10 minutes to allow your heart rate to return to normal. It’s a good idea to stretch your muscles after cooling down.

Stretching and flexibilityStretching is an important part of any exercise program. Regular stretching:• Improves range of motion of your joints • Improves circulation • Helps your posture • Helps relieve stress by relaxing muscles• May help prevent injury by maximizing

joint range of motion

When it comes to getting more active, take it one day at a time and add more challenge as you’re ready.

Walk for fitness and weight loss

Follow these tips to start a walking program and prevent pain and injuries: • Start slow and easy. Unless you’re a

seasoned walker, give yourself several weeks to work up to a schedule of 30 minutes or more five days a week.

• Dress appropriately. Wear comfortable walking shoes that fit well along with loosefitting clothing and layers to adjust to any change in temperature.

• Warm up. Spend five to 10 minutes walking slowly (or walk in place) to

reduce your risk of injury. • Stretch. After warming up, stretch your

muscles for about five minutes before walking.

• Maintain good posture. Hold your head high, swing your arms naturally, and gently tighten your stomach muscles, with feet shoulder-width apart.

• Assess your intensity. If you’re so out of breath that you can’t carry on a conver-sation, you’re probably walking too fast and should slow down.

• Track your progress. Track how many steps or miles you walk and how long it takes — a pedometer is a great tool.

• Make walking fun. Plan several different routes for variety. Listen to your favorite music. Invite friends or family to join you.

Strength training: Not just for athletesImproving your muscle strength can boost metabolism, relieve arthritis pain, improve balance and

relieve depression symptoms — all for a relatively small time investment. Just two to three workouts

a week provide significant benefits. And for most people, a single set of repetitions with a weight that

tires the muscles after 12 to 15 repetitions is enough to build strength. Choose activities that work all

the different parts of the body — your legs, hips, back, chest, stomach, shoulders and arms. Heavy

gardening, lifting weights, push-ups, sit-ups and working with resistance bands can help keep

variety in your routine.

Aerobic activities Stretching

Strength training

For heart and lung health and to lose weight or maintain a healthy weight

For better flexibility and joint health

For bone health and to get stronger and leaner

At least 30 minutes on most days; more if trying to lose weight or maintain weight loss

A few min-utes before and after aerobic activities

Two or three days a week, but not on consecu-tive days

Try this 10-week walking scheduleThis 10-week walking schedule

can start you on the path to

better fitness and health.*

*Before starting this walking plan, you may need to talk with your doctor. Suggested times do not include warm-up and cool-down time.

Week 1

15 minutes, 2 days

30 minutes a week

Week 2

15 minutes, 3 days

45 minutes a week

Week 3

20 minutes, 3 days

60 minutes a week

Week 4

25 minutes, 3 days

75 minutes a week

Week 5-6

30 minutes, 3 days

90 minutes a week

Week 7-8

30 minutes, 4 days

120 minutes a week

Week 9-10

30 minutes, 5 days

150 minutes a week

The three pillars of fitness

why

howoften



Be safe and activeMost fitness injuries result from trying to do too much too soon. You can protect yourself as you start to burn those extra calories.

Start with less intense activity before attempting more intense exercise. To build up, increase your exercise in this order:

• Frequency — number of days a week• Duration — length of activity session• Intensity — how hard you’re working

If you’re interested in burning even more calories and are physically capable of the effort, higher intensity exercise may help. This involves repeated bursts of intense activity separated by short recovery periods, such as walking or cycling fast for several minutes, then slowing down and repeating.

Strengthen your coreThe area around your trunk and pelvis is known as your “core.” Because virtually all movement in your body originates here, it’s important to keep your core strong.

When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony and provide support to your spine.

Abdominal bridges and planks are classic core exercises. Try crunches on a fitness ball for added challenge. Since body position and alignment are important for these types of exercises, consult a trained professional before you start.

Bring a friend

c Badmintonc Catch cDancingc Frisbeec Frisbee golfc Golfingc Racquetballc Squashc Table tennisc Tandem bicyclingc Tennisc Video games that require

physical activity

Go solo

c Aerobicsc Bicycling: stationary or outdoorsc Canoeing, kayaking or rowingc Elliptical trainingc Hikingc Horseback ridingc Jogging or runningc Jumping ropec Skating: ice or in-line (rollerblading)c Skiing: cross-country, downhill or ski machinec Snowshoeingc Stair climbingc Swimmingc Walkingc Weightlifting

Choose activities you enjoy

Exercise is more fun when you enjoy

what you’re doing. Need help getting

started? Consider these options.

Find a team

c Baseballc Basketballc Bowlingc Broomballc Footballc Handballc Hockey: field or icec Lacrossec Rugbyc Soccerc Softballc Tennisc Ultimate Frisbeec Volleyball

Take a class

c Aerobicsc Dancingc Kickboxingc Martial artsc Pilatesc Spinning (indoor cycling)c Stepc Strength trainingc Tai chic Water aerobicsc Yoga

Warning signs: When to stopModerate activity should cause you to breathe

faster and feel like you’re working. Mild muscle

soreness following exercise is common. This is

especially true when you are trying something

new. But pain during exercise can signal an

impending injury. If you have any of the following

signs and symptoms during exercise, stop and

seek medical help immediately:

DD Chest pain or tightness

DD Dizziness or faintness

DD Pain in an arm or your jaw

DD Severe shortness of breath

DD Excessive fatigue

DD Bursts of very rapid or slow heart rate

DD An irregular heartbeat

DD Severe joint or muscle pain

DD Joint swelling



Boost your everyday activityThe key to keeping physically active is making it convenient. Whether at work or on the road, plan ahead how you’ll squeeze in all the activity you can get.

To fit physical activity into your home life:

• Wake up early. Get up 30 minutes earlier than you normally do. Use the time to walk on your treadmill or take a brisk walk around the neighborhood.

• Make household chores count. Mop the floor, scrub the tub, mow the lawn with a push mower or do other chores at a pace fast enough to get your heart pumping.

• Be active while watching TV. Use hand weights, ride a stationary bike or stretch during your favorite shows. Or take

advantage of video exercise technology like fitness or dance games.

• Involve the whole family. Take group walks before or after dinner. Play catch. Ride your bikes.

• Get your dog into the act. Take daily walks with Fido. If you don’t have a dog, offer to walk your neighbor’s dog. (Or get your neighbor out, too!)

To fit in more physical activity while you’re on the job:

• Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.

• Schedule physical activity as an appointment. Don’t change your

plans for physical activity unless you absolutely have to — this is important to your health.

• Take the stairs. If you have a meeting on another floor, get off the elevator a few floors early and use the stairs. Better yet, skip the elevator entirely.

• Take fitness breaks. Rather than hanging out in the lounge with coffee or a snack, take a short walk.

• Start a lunchtime walking group with your co-workers. The regular routine and the support of your co-workers may help you stick with the program.

• If you travel for work, stay physically active. Choose a hotel that has fitness facilities or just get out and walk when you have the chance.

Calorie expenditure for a variety of activities varies widely depending on

the type of exercise, intensity level and individual. If you weigh less than 160

pounds, your calories burned would be somewhat less than shown, and if you

weigh more than 240 pounds, calories burned would be somewhat more.

Calories burned in 1 hour

ACTIVITy (one-hour duration)

WeIgHT oF PerSoN AND CALorIeS BurNeD

160 PouNDS (73 kilograms)



Aerobics, low impact 365 455 545

Aerobics, water 292 364 436

Basketball game 584 728 872

Bicycling, < 10 mph, leisure 292 364 436

Bowling 219 273 327

Dancing, ballroom 219 273 327

Football, touch, flag, general 584 728 872

Golfing, carrying clubs 329 410 491

Hiking 438 546 654

Ice skating 511 637 763

Jogging, 5 mph 584 728 872

Racquetball, casual, general 511 637 763

Rope jumping 730 910 1,090

Rowing, stationary 511 637 763

Running, 8 mph 986 1,229 1,472

Skiing, cross-country 511 637 763

Skiing, downhill 365 455 545

Softball or baseball 365 455 545

Stair treadmill 657 819 981

Swimming, laps 511 637 763

Tennis, singles 584 728 872

Volleyball 292 364 436

Walking, 2 mph 183 228 273

Walking, 3.5 mph 277 346 414

Weightlifting 219 273 327

Based on Ainsworth BE, et al., Medicine & Science in Sports & Exercise, 2000


bonus section:How to stick with your commitment

sabotage your efforts. Negative self-talk, stress, inflexibility, “all-or-nothing thinking” — many people are surprised to find that their inner voice works against their efforts.

You can “unlearn” these habits and switch to new ways of thinking that strengthen your resolve and move you toward your goals.

stay connected

We’re social beings. And our friends, co-workers and family have a major influence on our habits. So when the going gets tough, it’s important to surround your-self with people who can help. A support network not only energizes your weight-loss journey but keeps you accountable when you can’t do so for yourself.

Keeping friends and family involved in your healthier lifestyle has the added benefit of encouraging them to adopt healthier habits.

overcome challenges

We all experience setbacks when embarking on a weight-loss program. So learn to expect them! And be prepared in advance with tricks and methods for moving beyond them. This section of your book is full of tools and ideas for revisiting your goals, brainstorming solutions to problems, overcoming barriers and breaking through plateaus.

You’ve learned how to set goals and make a plan for healthier eating and burning more calories. You’ve discovered the value of tracking your progress and you’ve made adjustments as you go along. Now, how do you keep it up?

Even with the best of intentions, many people stay on a diet for only a week or two before giving up. Learning new habits takes more than willpower — it takes a commitment to change. It requires ongoing inspiration and motivation. It means picking yourself up when you’ve fallen off track. The following pages are designed to help you refine your change strategies, get beyond the occasional lapse and keep up your motivation.

change behaviors

Studies of human behavior have uncovered some tested approaches to adopting new habits. You can be your own coach as you try some of these strategies for “changing for good.” In the pages that follow, you’ll learn about four methods to try for yourself. If one doesn’t work for you, move on to another. Or combine aspects of several methods until change starts to come naturally.

As always, be patient with yourself as you learn more about how you approach and respond to change.

change your mind

To succeed at weight loss, you’ll need to check your inner thoughts for patterns that

With a little help, you can keep up your resolve, enlist support, solve problems and get back on track when you have a lapse.

Ready to learn more? Read on!


Confrontation approachThis approach to behavior change requires that you confront yourself mentally about the negative impact of your behavior. For example: If you’re craving cookies, think about the unnecessary calories and fat you’ll be consuming — how tired and sluggish you’ll feel afterward. Remind yourself this isn’t what you want to do with your life.

Shaping approachTry changing your behavior gradually, one step at a time. Instead of eliminating evening snacks altogether, start with a rule of no snack one night a week. Increase that to two nights a week. Eventually you might be able to scale back to a snack one evening a week. As you succeed with step-by-step changes, you’ll build confidence and start fueling even more successes.

To lose weight, you may need to change habits you’ve developed over many years — often without thinking about them. It may feel like trying to move a mountain. It can be discouraging when cravings get the best of you or when you can’t seem to stick with your physical activity goals.

Go easy on yourself as you strive to make big lifestyle changes. It takes time for new habits to feel natural. But you can do it if you keep a positive attitude, stay committed and focus on small, doable changes.

Below are four approaches to changing behaviors. Choose one that makes sense for you. If that doesn’t work, think about trying a different approach. You’ll find many ideas in the bonus section that follows.

ABC approachHeading off problems before they develop is the crux of this approach. A stands for antecedent, B stands for behavior and C stands for consequence. Most behaviors have an antecedent — or cause. And causes lead to consequences. By addressing antecedents (causes) first, you can prevent unwanted consequences. You might decide not to buy ice cream, because keeping it in the freezer (antecedent) leads you to eat most or all of it in one sitting (behavior), which disrupts your weight program (consequence).

Distraction approachThis is a way to change unhealthy eating habits by focusing your attention on some-thing else when food cravings start. To use this approach, when you feel a craving coming on, remind yourself it will last for 20 minutes at most. Then do something — call a friend, read a book, revisit your goals, take a walk — anything that will distract you until the feeling passes.

How to make new habits lastAll of us approach the process of personal change a little differently. But anyone can take a cue from these key principles as you work to adopt new habits:

Build confidence. Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past and build your plan from there. Create a routine. An eat-

ing or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only short-term.

Focus on what you’re

adding to your life. And try not to fixate on what you’re giving up. Recognize and celebrate success as you notice even the smallest positive changes in how you look and feel.

Make your program your own. Take a day off from exercise, or enjoy one of your favorite foods once in a while. The more you make your program work for you, the less likely you are to rebel against it.

Change behaviors


emotional eating

Many people turn to food for comfort when they’re dealing with problems or to suppress negative feelings, which can lead to eating too much, especially high-calorie, sweet, salty and fatty foods.

You can learn to separate food from mood. Accept occasional lapses without judgment and try some of these steps:

• Soothe yourself with healthier “comfort” food alternatives like a bowl of tomato soup or a cup of tea.

• Distract yourself from eating, call a friend, run an errand or take a walk.

• Monitor your mood; learn to distinguish true hunger from emotional eating.

• When you feel down, try to replace your negative thoughts with positive ones.

Change your mindThe best motivation comes from within. But several common problems can sidetrack your intentions, sap your motivation and keep you from reaching your goals.

Negative beliefs and self-talk

The internal dialog you have with yourself influences your actions. Thoughts such as “I’ll never lose weight” or “I’m no good at exercising” can weaken your self-esteem and stall your progress. Replace these thoughts with positive statements. Instead of: “I can’t stick with an exercise program,” tell yourself: “I can meet one realistic goal today.”

unrealistic expectations

Many people imagine that losing weight will solve all their problems. Your life will likely change with weight loss — but probably not in all the ways you imagine. Losing weight doesn’t guarantee a better social life or more satisfying job. Keep your expectations focused on those very real benefits like more energy and higher self-esteem.

Inflexibility

Words such as always, never or must place undue pressure on you. Telling yourself you’ll never eat chocolate again or you must walk two miles a day can lead to guilt-ridden lapses. Be flexible. Treat yourself now and then in ways that make sense — when you’re out to dinner with friends, not when you’re feeling sad.

All-or-nothing thinking

One setback doesn’t mean failure. If you eat too much one day, you haven’t blown your plan. Counteract this kind of thinking with moderation — no “good” and “bad” foods, for example, and it’s OK to have dessert once in a while. Remind yourself you can get back on track tomorrow.

Depression and anxiety

Disorders such as depression and anxiety can make it difficult to lose weight. If you have signs of a mood disorder — sleeping more or less than usual or feeling down a lot of the time — talk to your doctor about your symptoms and possible treatment options.

Stress

When you’re faced with stress, you may overeat to ease your anxiety. How to cope?

• Manage your time by planning, pacing and prioritizing your activities.

• Learn to say no to new responsibilities.• Set aside one night each week for fun;

take a day off with no set plans. • Organize work and living spaces so that

you know where things are.• Keep up your daily physical activity.• Learn to delegate responsibility.• Practice relaxation techniques, such as

deep breathing and meditation.• Have a good laugh.• Seek professional help if necessary.

Identifying situations that cause you trouble can help you develop

strategies to overcome them. Track these items in your food

record or journal to become more aware of your patterns.

What are your eating triggers?

DD Time of day. Are there certain times of the day when you’re more susceptible to overeating?

DD emotions. Do certain feelings cause you to snack — boredom, loneliness, stress or anxiety?

DD Social situations. Do you eat more when you’re around certain people? Do you snack anytime your partner does?

DD Activities. When you watch TV or read, do you always have a snack at hand? Do you eat at your desk while you work or while you’re preparing dinner?

DD Foods. Are there some foods that you can’t eat in moderation? Do you find that the sight or smell of certain foods tempts you to overeat?

DD Physical factors. Does skipping breakfast cause you to lose control of your eating? When you’re tired, do you turn to junk food for energy?


Be mindful: Savor every momentMost of us find ourselves in the habit of mindless eating — eating on the run or in front of the TV, eating when bored or distracted, or eating just because the food is there. This unconscious eating can often lead to an equally unconscious, creeping weight gain.

The antidote to mindless eating is mindful eating. This approach to eating and weight loss stems from the practice called mindfulness — a state of being aware in the present moment in a particular way: on purpose and without judgment. Mindfulness pulls you out of your habitual patterns of thinking, feel-ing and acting.

Mindful eating allows you to notice each bite or sip you take. It helps focus your senses on exploring, savoring and tasting your food. It puts you in touch with your eat-ing triggers and helps you become more conscious of what and how much you eat and drink.

DD Mindful eating means being fully aware of

what you’re doing. Pay attention to your

breathing and how your body feels as you

start to eat. Enjoy each bite, appreciating the

sensory qualities of the food.

➍ How do you know when you’ve eaten enough?

a. When I feel so full I can't eat more

b. When I’ve cleaned my plate

c. When my body says to stop

d. I don’t know

DD Eat slowly and stop before you’re full. Try

putting down your fork periodically. Breathe

and stay relaxed as you tune in to your body’s

signals. It may take some time to learn to be

mindful of the difference between eating

because you are truly hungry and eating for

other reasons like boredom or stress.

➎ How do you respond when you make an eating choice that wasn’t oK?

a. Frustrated and angry with myself

b. Quickly put it out of my mind

c. Feel like giving up

d. Accepting and curious

DD Part of mindfulness is observing feelings and

behaviors as they happen — and being simply

curious about them. If you’ve overeaten, just

accept what happened with compassion for

yourself and with no judgment. Bring your

awareness back to the present, breathing and

becoming conscious of what's happening in

the moment. What can you learn?

➊ What else are you doing while you’re eating?

a. Watching a movie or TV

b. Reading

c. Preparing food

d. Sitting at the table and focusing on eating

DD Eating while you do other things can be

distracting and lead to eating more calories

than you intended to. You may even begin to

feel the need to eat whenever you do these

activities. Break the link — enjoy your food

“mindfully,” without distraction.

➋ How long does it generally take you to eat a meal?

a. Less than five minutes

b. Five to 10 minutes

c. 10 to 20 minutes

d. More than 20 minutes

DD The longer it takes you to finish a meal, the

more time your senses can take to fully ex-

perience your meal — to feel the fork in your

hand, to notice the aromas, textures and

tastes. You eat less as you notice more and

leave time for your body to feel satisfied.

➌ Where is your attention as you eat? a. Too busy to notice much

b. On how many calories are in my food

c. Zoned out, almost as if I’m in a trance

d. On how my food looks, smells and tastes

How mindful are you?Answer these questions to assess how mindfully (or mindlessly) you’re eating.


Stay connectedGetting support for your weight-loss efforts can mean the difference between success and failure. Support can be emotional: a shoulder to lean on when you’re feeling discouraged. It can be practical: someone to watch the kids while you exercise. It can also be inspiring: an exercise partner who encourages you to get out and move on those days when your favorite TV show seems like a better option.

Who’s on your support team? If you don’t have one, create one. Tell your family and friends that you would appreciate their help, especially if they’re reluctant. Remember that it’s not uncommon for a partner or other companion to feel threatened as you lose weight. Your mother may feel hurt if you don’t eat her famous dessert, or your friends may beg you to skip a workout to go out for pizza. Remind your loved ones that while you’re changing your lifestyle, you’re not changing your feelings for them. Give them ways to help.

Some people fare better with professional support, such as from a dietitian or health coach. A professionally led group may also help. Or ask a friend, family member or co-worker to join your weight program to create your own support group. Even if you want to work on your own, it helps to have people in your corner.

To build and maintain a support network: • Stay in touch. Answer phone calls,

emails and letters, even when you’re feeling down.

• Recognize the importance of give and take. Express your appreciation for support and be ready to return the favor.

• Learn to say no. Free time for friends and activities that support your efforts.

• Find a partner. Find a co-worker to walk with or a friend to plan or cook healthy meals with.

• Practice forgiveness. Set aside past differences and approach relationships with a clean slate.

• Join in. Take part in neighborhood events, community organizations, local exercise classes or family get-togethers.

How to be a more mindful eater

Try these ideas to increase your mindfulness as you prepare and eat meals:

• Practice acceptance. Be aware of critical or judgmental thoughts about food, your eating habits and your body. Accept the moment — and your body — as it is.

• Make a conscious decision to eat. Before you eat, ask yourself, “How hungry am I right now? Am I eating out of hunger, habit, boredom or emotion?”

• Reserve time for your meal. Don’t eat on the run. If you’re eating with others, involve them in preparing the food.

• Avoid distractions while eating. Eat at a table. Turn off the TV and put away your phone, work, books and magazines until you are done.

• Appreciate your food. Start your meal by saying grace or a prayer or by offering another expression of gratitude.

• Breathe. Before and during your meal, consciously take a few deep breaths.

• Use all your senses to fully experience your food and drinks. Observe the smells, textures, sounds, colors and tastes. Ask yourself how much you’re enjoying the food and how appealing it is.

• Choose modest portions to avoid over-eating. Eat small bites, and chew slowly. Appreciate that your food fills you up and makes you healthy.

A ‘taste’ of mindful eating

Try this exercise to gain a firsthand under-standing of mindful eating.

1. Choose one piece of food you like, such as a strawberry.

2. Take a moment to look at the berry. Breathe in and out a few times to help yourself focus. Notice the color, texture and shape. What does it feel like in your fingers? Smell the strawberry.

3. Take a bite of the strawberry. Before you start chewing, notice what it feels like in your mouth. Slowly eat the berry as you focus on the act of chewing and then swallowing. What does it taste like?

4. Savor the taste of the strawberry and immerse yourself in this moment and nothing else — no projects or deadlines, no worries, no past, no future.

As you slow down the process of eating to become fully aware of the experience, you connect more closely with your food. If you eat just one mindful bite during a meal, that’s a good start.

Mindful eating can help with weight control by increasing your awareness of physical cues that you’re hungry or satiated. It can help you avoid eating when you’re not really hungry and can prevent overeating. It can help you choose food both pleasing to you and nourishing to your body.

Cognitive behavioral therapyIf you find yourself struggling with self-defeating attitudes and beliefs, you may benefit from cognitive behavioral therapy.

This type of therapy is based on the belief that how

you feel stems from how you think about yourself

and your life. It helps you confront distorted ways of

thinking that can sabotage success, such as focusing on

the negative aspects of a situation while filtering out the

positive ones. A licensed therapist can help you move

toward positive, realistic perceptions.


If your child is overweight ...

Parents play a crucial role in helping children who are overweight to feel loved and to achieve a healthy weight. Take opportunities to build self-esteem:

• Talk to your kids directly, openly and without being critical. Focus on your child with questions such as “What activity would you find most enjoyable?” “What’s been the hardest part about managing your weight this week?” “What can I do to help?”

• Celebrate small changes with nonfood rewards, such as going to the local park.

• Help your child focus on positive achievements, such as biking for more than 20 minutes without getting tired.

Whether your child is overweight or not, avoid food-related power struggles. You might unintentionally lay the groundwork for unhealthy behaviors by providing or withholding certain foods (sweets, for instance) as rewards or punishments. An intense focus on your child’s eating habits and weight can lead your child to overeat even more.

Rather than criticize, focus on the positive — such as the fun of playing outside or the adventure of fresh fruits you can get year-round. Emphasize the benefits of exercise apart from helping to manage weight — for example, it makes muscles stronger.

Food and fitness: Make it a family affair

One way to make sure your family supports your weight-loss goals is to help them get involved in your plan. The bonus is that they’ll be more healthy — which can be especially important for children who are overweight or at risk of obesity.

Healthy eating, family style

Your wise choices can influence your family’s eating behaviors.

• Keep healthy foods within arm’s reach for snacking.

• Avoid stocking large quantities of unhealthy foods — if it’s not in the house, they (and you) won’t be tempted.

• Avoid fast -food restaurants. If you do go, focus on healthier choices.

• Take your kids grocery shopping. Teach them how to read food labels (see page 31). Give them options so that they can make choices.

• Adapt your recipes so they’re healthier (see page 34). Let your children help. Don’t be afraid to get creative.

• Make easy-to-fix healthy meals ahead of time. You can freeze them and heat them when needed.

• If your child’s school rarely offers healthy foods, teach your child how to pack a healthy lunch. And consider talking with other parents and the school to try to initiate a healthier lunch program.

• Schedule family meals several times during the week. Children who eat with their families tend to have healthier eating patterns. Include your favorites, as well as your children’s. Encourage them to develop a taste for new foods.

Set an exampleRemember, your kids may follow your example if you:• Eat healthy foods and keep active • Don’t eat healthy foods and are sedentary• Constantly complain about your weight and how you look • Focus on a healthy weight instead of model-like thinness

Keep it fun

To keep your kids interested in fitness,

make it fun:

D� Be silly. Let younger children see how

much fun you can have while being

physically active. Run like a gorilla. Walk

like a spider. Hop like a bunny.

D� get in the game. Play catch, get the

whole family involved in a game of tag or

have a rope-jumping contest.

D� Make chores a friendly challenge. Who

can pull the most weeds in the garden?

Who can collect the most litter around

the neighborhood?

D� Try an activity party. For your child’s

next birthday, schedule a bowling party,

take the kids to a climbing wall or set up

relay races in the backyard.

D� Put your kids in charge. Let each child

take a turn choosing the activity of the

day or week. The key is to find things

that your children like to do.


overcome challenges

Solve problems

Life doesn’t follow a perfectly smooth

course. You will inevitably run into

obstacles on the weight-loss journey.

It’s how you respond that makes the

difference. For long-term success,

you’ll need strategies in place to solve

problems as they arise.

Potential barriers Possible solutions

c Lack of confidence

• Focus on skills that have worked for you in the past.• Consider your strengths and play to them.• Identify what personally motivates you to succeed. • Make small changes over time.• When you have a setback, start fresh the next day.

c Family resistance • Take it slowly. Make a few small changes each week. • Keep fruit in a location where it’s visible and easy to grab.• Prepare one of your favorite dishes using a different cooking method,

such as baking chicken instead of frying.• Ask family members which healthy foods they’d like to try. Give them

several options so that they might be more willing to experiment.

c Dislike of vegetables and fruits

• Find a few that you do like and eat them more often. • Try vegetables you’ve never had. Add them to your favorite soups or

replace some of the meat in casseroles or pizzas with vegetables. • Include fresh fruit with your cereal, and stir fruit into low-fat yogurt or

low-fat cottage cheese.

c Cravings for junk food

• Avoid keeping junk food at home.• Have a glass of water or a piece of fruit instead. • If you can’t resist the urge, buy only a small amount, such as a single

serving. Have it along with your meal. • Eat healthy foods first; you won’t be as hungry when you get to the

favorites that put your weight at risk.• Try healthier versions, such as baked rather than regular chips.

c Too expensive • Track in-store specials on healthy foods at your local grocery. • Buy grains such as oatmeal and brown rice in bulk. • In summer, buy fresh produce at the farmers market for some of the

lowest prices. • Eat simple meals occasionally; a peanut butter sandwich on whole-

wheat bread or a bowl of soup doesn’t cost much.

Check the healthy-eating barriers that apply to you. Then review possible solutions, includ-ing ones you create, with a health professional or other supportive friend or family member.


c Lack of time to make healthy meals

• Keep it simple. Serve a fresh salad with fat-free dressing, a whole-grain roll and a piece of fruit.

• Stop at a deli or grocery store and buy a healthy sandwich, soup or entree that’s low in calories and fat.

c Don’t like to cook • Use shortcuts such as prepackaged salad greens or raw vegetables.• Check your library for cookbooks that focus on easy, healthy meals;

copy and save the recipes and ideas that work best.• Base your meals on ready-to-eat fresh fruits and vegetables.• Explore convenient cooking techniques using a slow cooker or your

microwave to save time.

c Travel a lot • In your car, pack a cooler with sandwiches, yogurt, fruits and veggies.• On a plane, pack nuts and fruits in your carry-on.• At hotels or conferences, ask for healthy or vegetarian meals or seek

out a nearby grocery for easy-to-fix items.

c Not hungry at breakfast time

• Start by eating breakfast on two mornings at first, then add a healthy morning meal one day at a time.

• Prep a box of cereal and bowl the night before or have a ready-made shake in the refrigerator if time is an issue.

• Take breakfast in hand by carrying along apples, bananas, whole-grain bagels or single-serve yogurts as you go.

The first step is to identify and

define potential roadblocks and

brainstorm solutions. Use the

charts on these pages to identify

the barriers most likely to get in

your way and plan ahead how

you’ll face those challenges.



c Lack of time • Break activity into shorter periods of time, such as 10-minute walks. • Identify current time wasters, such as TV watching or Internet use. • Plan exercise into your daily schedule. • Reframe your concept of exercise to include many everyday activities.

c Boredom • Change your routines occasionally. • Do a variety of activities rather than just one or two. • Work out with a friend or in a group. • Join a health club or take a fitness class. • Listen to music, watch TV or read while you work out. • Challenge yourself with new goals. • Experiment with interval training. • Learn more about technique. • Get a new gadget or piece of equipment.

c Inconvenience • Work out at home rather than at a club. • Choose activities that require minimal facilities and equipment. • Incorporate physical activity into your daily routine. • Make use of cues or prompts to remind yourself to work out. • Choose activities that don’t depend on good weather or daylight.

c Weather • Choose activities that you can do regardless of the weather, such as indoor cycling, aerobics, indoor swimming, stair climbing, dancing or mall walking.

c Life transitions • Consider a moderate program of physical activity during stressful times.

c Self- consciousness

• Find an exercise class with others trying to lose weight. Or find a friend willing to walk, bike or jog with you.

• Ask an expert to demonstrate how to use equipment — or how to stretch and train — to increase your confidence.

• Be confident that your discomfort will disappear as exercise becomes more routine.

Tackle exercise barriersAgain, check the barriers that present your biggest challenges. Then consider which solu-tions would work for you. And don’t hesitate to add your own solutions.


c Travel • Find out what fitness facilities, parks or walking paths are available where you’re going.

• Walk around the airport terminal. • Stretch and walk during your flight, or take short walking breaks

during a road trip. • Work out in your hotel room, and walk the halls and climb the stairs

in your hotel.

c Injury or sore joints

• Warm up and cool down when you exercise. • Talk to your doctor about how to exercise appropriately for your

age, fitness level, skill level and health status. • Choose low-risk or low-impact activities such as water aerobics. • Use the proper equipment and dress for the weather conditions. • If you’ve been injured, ask your doctor what you can still do. Choose

physical activities involving uninjured parts of your body.

c Illness • Avoid strenuous exercise when you’re sick. But you may be able to work out at a reduced intensity.

• Don’t exercise if you have a fever, chest pain, shortness of breath, generalized muscle aches, a hacking cough, vomiting, extreme tiredness, diarrhea, chills or swollen lymph glands.

c Fatigue • Regular physical activity increases energy. Begin with just 10 minutes of activity — a little is better than none.

• Exercise when your energy is highest, whether it's in the morning, afternoon or early evening.

• Keep motivational messages where you'll see them often.

c Lack of facilities or resources

• Select activities you can do on your own, such as walking, jogging or rope jumping.

• Identify inexpensive, convenient community resources, such as park and recreation centers or community education programs.


Habits for lifeHow to get back on trackYou were slowly and steadily losing weight, but now the scale refuses to budge. Or you’ve lost your resolve and slipped back to old habits. It’s not unusual to hit a plateau or to experience a lapse in your commitment to your weight-loss program. Rather than be hard on yourself, simply be curious about what’s happening and try some of these strategies to get back on track.

Plateaus

It’s normal to hit plateaus. Most people reachone after six months of weight loss. Try thesesolutions:• Review your food and activity records to

make sure you haven’t let yourself get by with larger portions or less exercise.

• Reduce your daily calorie intake by 200 calories, unless this puts you in a range that’s too low for good health.

• Gradually increase your daily exercise time by 15 to 30 minutes. If possible, also increase the intensity.

• Focus on three- to four-week trends in weight loss instead of daily changes.

• Reassess your program and goals. If it is too much to decrease calories or increase activity, it is better to be satisfied with the weight you have lost than to throw in the towel and regain it.

Dealing with lapses

A lapse occurs when you revert to your old behaviors temporarily. If several lapses have occurred in a short time, it’s tempting to think your weight-loss plan is too challenging.

Not to worry; a lapse is just that: a short-term bump in the road. Following these tips will help you get back on track:

• Don’t let negative thoughts take over. Mistakes happen, and each day is a chance to start anew.

• Take another small step. Changing your life doesn’t happen all at once. Keep in mind that changing behaviors in small ways can add up to a big difference in your life.

• Ask for and accept support. Accepting support from other people isn’t a sign of weakness, nor does it mean that you’re failing. Get support from others when you have difficult days.

• Plan your strategy. Clearly identify the problem, and then create a list of possible solutions. If one solution doesn’t work, try another until you find one that does.

• Work out your frustration with exercise. Keep it upbeat and even fun — don’t use physical activity as a punishment.

• Recommit to your goals. Review them to make sure they’re still realistic.

Although lapses can be disappointing, they can also teach you a lot. Perhaps your goals are unrealistic or certain strategies don’t work. Above all, realize that all hope isn’t lost when you lapse. Just recharge your motivation, recommit to your program and return to healthy behaviors.

With time and regular reinforcement, your new

healthy behaviors will become habits. In fact, there

may come a time that you no longer need to keep

detailed records of your food intake or physical activity.

Eventually you’ll know how to identify healthy foods, how

many servings a day meet your needs, and what makes

a single serving. You’ll look forward to physical activity

that’s a routine part of your day. You’ll have formed new

habits and be well on your way to maintaining a healthy

weight for life.


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ice,100

%†

½ c

up (4

oun

ces)

Plu

ms

2

Pom

egra

nate

abou

t ½ c

up

Pom

egrana

teju

ice,100

%†

½ c

up (4

oun

ces)

Pru

nes

3

Rai

sins

2 ta

bles

poon

s

Ras

pb

errie

s1

cup

Str

awb

errie

s1½

cup

s w

hole

Tang

erin

e1

larg

e or

¾ c

up s

ectio

ns

Wat

erm

elon

1¼ c

ups

cube

d or

1 s

mal

l wed

ge

*Blu

e in

dic

ates

the

bes

t ch

oice

s.† L

imit

fruit

juic

e to

4 o

unce

s a

day

— it

’s h

igh

in c

alor

ies,

low

in fi

ber

and

less

fi llin

g th

an fr

esh

fruit.

FoC

uS

oN

WH

oLe

gr

AIN

So

Ne

Se

rV

INg

IS:

Ani

mal

cra

cker

s6

Bag

el, w

hole

-gra

in½

sm

all,

3-in

ch d

iam

eter

Bar

ley,

coo

ked

¹∕ ³ c

up

Bre

ad, w

hole

-gra

in†

1 sl

ice

Bre

adst

icks

, cris

py, l

ow-f

at2,

6-

to 8

-inch

long

Bul

gur,

cook

ed½

cup

Cer

eal,

dry

, who

le-g

rain

†½

cup

Chi

ps, l

ow-f

at, b

aked

10 c

hips

Cor

n, fr

esh

or c

anne

d½

cup

Cor

n on

the

cob

½ la

rge

ear

Cra

cker

s, lo

w-f

at

» Tr

iple

-rye

1

» W

hole

-whe

at8

Eng

lish

muf

fi n, w

hole

-gra

in½

Kas

ha (b

uckw

heat

gro

ats,

co

oked

)½

cup

Muf

fi n, w

hole

-gra

in1

smal

l

Oat

mea

l, co

oked

½ c

up

Pan

cake

, who

le-w

heat

1, 4

-inch

dia

met

er

Pas

ta, w

hole

-gra

in, c

ooke

d½

cup

Pita

bre

ad, w

hole

-gra

in½

circ

le, 6

-inch

dia

met

er

Pop

corn

, mic

row

ave,

low

-fat

3 cu

ps

Pot

ato

(ski

n on

)

» B

aby,

red

or y

ello

w3

» B

aked

½ m

ediu

m

Pot

ato,

mas

hed

½ c

up

Pre

tzel

s30

sm

all s

ticks

or 3

twis

ts

Pum

pki

n, c

ooke

d, n

o su

gar

1½ c

ups

Ric

e, b

row

n, c

ooke

d¹ / ³

cup

Ric

e, w

ild, c

ooke

d½

cup

Rol

l, w

hole

-gra

in1

smal

l

Rut

abag

a, c

ooke

d¾

cup

Shr

edd

ed w

heat

, uns

wee

tene

d1

bisc

uit o

r ½ c

up s

poon

-size

d

Sou

p, m

ade

with

wat

er

» C

hick

en n

oodl

e, to

mat

o or

veg

etab

le1

cup

Sq

uash

, win

ter,

cook

ed1

cup

Sw

eet

pot

ato,

bak

ed½

larg

e

Tort

illa, c

orn

or fa

t-fre

e fl o

ur1,

6-in

ch d

iam

eter

Waf

fl e, w

hole

-gra

in1,

4-in

ch s

quar

e

*Blu

e in

dic

ates

the

bes

t ch

oice

s.† B

read

s an

d ce

real

s va

ry g

reat

ly in

cal

orie

s —

che

ck th

e la

bel.

Pyramid servings Guide To make a handy, portable brochure, copy your guide on a front-and-back sheet and fold between panels

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