Losing weight with 5 basic rules

Healthy weight makes a healthier heart. If you need to lose a few pounds, here are some basic rules for successfully losing weight and keeping it off:

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Set realistic goals

Know where you are today so you know how to get where you want to be. Set yourself up for success with short-term goals which can be tied to healthier foods or a more active lifestyle. Short-term goals can seem more achievable and keep you on track toward your long-term goals.

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Understand how much and why you eat

Use a food diary or tracking app to understand what, how much, and when you’re eating. Being mindful of your eating habits and aware of your roadblocks and excuses can help you get real about your goals.

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Manage portion sizes

It’s easy to overeat when you’re served too much food. Smaller portions can help prevent eating too much. Learn the difference between a portion and a serving and how to keep portions reasonable.

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Make smart choices

You don’t have to give up all your favorite foods. Learn to make smart food choices and simple substitutions instead. Discover healthy snacks and how fruits, vegetables, and whole grains help keep you fuller longer.

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Be physically active

Physical activity is anything that gets your heart rate up, like walking. Aim for at least 150 minutes of moderate activity a week. Move more, with more intensity, and sit less.

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Useful insight

The National Weight Control Registry found that people who successfully maintained a weight loss, 98% modified their eating habits and 94% have increased their physical activity, especially walking. You can do that too.

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Source: The American Heart Association

Nothing in this article should be considered medical advice. Ask your doctor if you have any questions. In a case of medical emergency call 911.