How many calories should you eat every day?Find your daily calorie needs based on your sex, age, and how active you are. Circle the number that fits you.

Not Active — less than 30 minutes of walking every day

Somewhat Active — activity equal to walking briskly (3 to 4 miles per hour) for at least 30 minutes every day, plus other activities of day-to-day life

Very Active — activity equal to walking briskly for at least 60 minutes every day, plus other activities of day-to-day life

Sources: American Heart Association; President’s Council on Physical Fitness and Sports

A QuickRead® Brochure

LosingWeight

Tipsfor

Activity Level and Calorie Intake

AgeNot Active

SomewhatActive

Very Active

Women 19-30 2,000 2,000-2,200 2,400

31-50 1,800 2,000 2,200

51+ 1,600 1,800 2,000-2,200

Men 19-30 2,400 2,600-2,800 3,000

31-50 2,200 2,400-2,600 2,800-3,000

51+ 2,000 2,200-2,400 2,400-2,800

Make it easy on yourselfThe “hunger” you feel at work may come from stress.

Try taking a walk around the building. Or climb up anddown a few flights of stairs. Try not to sit down with asweet roll and coffee.

Plan something to do as soon as you get home fromwork. (Take a brisk walk, read mail, take a shower.)Then, a cup of broth or a piece of fruit will help you lastuntil dinner.

Shop on the days your market gets fresh produce.

Grocery shop from a list. And do it when you’re rested and not hungry.

Party smartDon’t go out to

eat or to a party when you’re “starving.” Have a glass of nonfat milk or a piece of fruit before leaving home.

Alcoholic drinks have lots of calories. They can also weaken your willpower.

Let your family know if you treat yourself onSaturdays as a reward for a healthy week. That way,they’ll support you when you enjoy some ice cream onSaturday afternoon.

Keep up the good work!Lift what you’ve lost when your willpower starts to slip.

Try a 5-pound bag of oranges, a 10-pound sack ofpotatoes, or a 20-pound turkey.

Have you reached your goal weight? Good for you!Now, stay within 3 pounds of that weight. If you start togain weight again, exercise and cut back on calories. Tryeating smaller servings.

HP12.3233

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S A M P L E

Make light changes Change recipes to lower the calories and fat. Use lean

roast beef, turkey, or chicken, instead of lunch meats like salami.

Choose nonfat (skim) or 1% milk products.

Blend nonfat milk with fresh fruit or frozen berries(unsweetened) for a great thick shake.

Be smart about snackingLearn to tell the difference between “stomach

hunger” and “mouth hunger.” Is your stomachgrowling? Or do you just want something to chew on?

Whole fruit, fresh vegetables, and whole grains willfill you up without filling you out.

When you do buy treats like potato chips or candy,buy them in single-serving packages. Don’t buy family-size. (It will cost more per serving, but that’s OK, becauseyou’re just having one serving.)

Chew gum while cooking or clearing the table. You’ll be less likely to snack.

Always keep tasty-looking, low-calorie foods around — like plump, fresh fruit.

Popcorn is an ideal snack. Without oil or butter, it’sonly 25 calories per cup.

Be good to yourselfLose weight because you

are a great person, not to become one.

Eat slowly. Enjoy every bite. Cut food as you eat, notall at once. Put your fork down between bites.

Get plenty of sleep.

Treat yourself now and then. Buy a chocolate mint atthe checkout after lunch. Or eat healthy 6 days a week,and eat what you want on the 7th day.

Be honest with yourselfA digital bathroom scale may be worth the cost. The

numbers will help keep you honest.

Weigh a 5-pound bag of flour on your bathroom scale.Adjust the scale if it is “off.” Knowing your scale is rightwill keep you from making excuses.

Use a food scale and measuring cups to measureservings until you can do it by eye.

Keep a food diary for a week. Record what you eat,when you eat, and how you feel at the time. Your fooddiary will tell you exactly how much you eat (and why). It will help you take charge.

Take small stepsEating 500 calories per day less than you need should

make you lose 1 pound a week. Losing 1 or 2 pounds offat a week is ideal.

Break your weight-loss goal down into smaller goals.Reward yourself every time you lose 3 pounds. Get abook, go to a movie, or do something else you like. (Don’t use food treats, though.)

Take it a meal at a timeThink about one meal at a time. Make sure

the next meal you eat is healthful. The weeks,months, and years will take care of themselves.

Pack a healthy morning snack if you miss breakfast.

Eat smaller servings. Use smaller plates to make food portions look larger.

Serve food onto plates in the kitchen insteadof serving dinner at the table. Wrap leftovers andput them away before sitting down to eat.

A cup of soup before dinner can slow you down and fill you up. Eat clear soup, not cream soup.

Eat meals at regular times. Skipping meals can lead you to eat more when you do eat.

Get some exerciseGet at least 30–60 minutes

of brisk exercise every day. Try brisk walking, jogging, stair climbing, or cycling.

Leg lifts, sit-ups, and other exercises for one area can’t help you lose fat. They can only help tone muscles under your fat. Aerobic exercise is the only exercise that burns enough calories to melt body fat.

��When all else fails, stop using ‘all else’.

— Unknown Author

S A M P L E