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Howmanycalories shouldyou 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 milesper hour) for at least 30 minutes every day, plus other activities ofday-to-day life

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

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

Tipsfor

OuterAisle Fresh:

Activity Level and Calorie Intake

AgeNotActive

SomewhatActive

VeryActive

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 onyourselfThe “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 asyou get home from work. (Take abrisk walk, read mail, take a shower.)Then, a cup of broth or a piece offruit will help you last until dinner.

Shop on the days your marketgets fresh produce.

Grocery shop from alist. And do it whenyou’re rested and nothungry.

PartysmartDon’t go out to eat or to a party when you’re

“starving.” Have a glass of nonfat milk or a piece offruit before leaving home.

Alcoholic drinks have lots of calories. They can alsoweaken 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 thegood 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.

Now that’s amazing!

HP09.2002

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 withyourselfA 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 mealat a timeThink about one meal at a time. Make sure the next

meal you eat is healthful. The weeks, months, and yearswill take care of themselves.

Pack a healthy morning snack if youmiss breakfast.

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

Serve food onto plates in thekitchen instead of servingdinner at the table. Wrapleftovers and put themaway before sittingdown to eat.

A cup of soup beforedinner can slow you downand fill you up. Eat clearsoup, not cream soup.

Eat meals at regulartimes. Skipping meals can leadyou 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, orcycling.

Leg lifts, sit-ups, and other exercises for one area can’thelp you lose fat. They can only help tone muscles underyour fat. Aerobic exercise is the only exercise that burnsenough calories to melt body fat.

Make light changesChange recipes to lower the calories and fat.

Use lean roast beef, turkey, or chicken, insteadof 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 aboutsnackingLearn 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,because you’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-caloriefoods around —like plump, freshfruit.

Popcorn is an idealsnack. Without oil orbutter, it’s only 25calories per cup.