Overweight and obesity result from a combination of genetic, metabolic, and lifestyle factors. The good news is that you can manage your weight successfully by managing the lifestyle factors that affect it. Changes in our weight depend on the balance of the energy we take in— in the form of calories in food—and the energy we burn—by our metabolism and any additional physical activity we do. If we eat more calories than we burn, we gain weight. It’s really just that simple. There’s no magic. To control our weight, we need to find ways to take calories out of the food choices we make, as well as find ways to add physical activity back into our lifestyle. Those who make lifestyle choices that help them manage calories have the most success when it comes to managing their weight.

Increase Physical Activity
The most important change you can make to your lifestyle that will help with weight loss but will “nail” weight loss maintenance is to become more physically active. Adding moderate amounts of physical activity, five or more times a week, to your routine will burn about 150 calories on each day of activity. This amounts to a weight loss of about ten pounds in one year. Think of physical activity not just as exercise—running, biking, swimming—but also as movement throughout your day. Activity burns calories, and all types of activity count whether it’s a 30-minute workout at the gym or parking the car farther from the entrance of the shopping mall for some extra steps.

Focus on Your Diet
When it comes to overloading on calories, the main culprit in most diets is still fat. Fat has more than double the calories, ounce per ounce, compared with protein or carbohydrate. To better manage your calories, look for obvious ways to reduce the amount of fat in your diet. These include: avoiding high fat cooking methods like frying or deep fat frying; using lower fat versions of high fat foods such as salad dressings.

Sometimes eating more—volume, that is—can help you eat fewer calories. Foods that are high in fiber and water content such as many fruits and vegetables and broth-based soups have fewer calories for the amount of food you eat. They can help you eat more, feel fuller, and control your calories. Aim for at least five—but preferably nine servings of fruits and vegetables every day. Start with breakfast—fruit on cereal; take extra servings at lunch and dinner; and don’t forget snacks. And remember variety is the spice of any weight loss diet. There’s more to vegetables than carrot and celery sticks. Try other kinds of fruits and vegetables for more satisfaction without the calories.

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