Never change your diet without first consulting your physician.

STEP 1 Exercise 锻炼

Commit yourself to exercising at least 30 to 60 minutes a day. Take the stairs, go for a walk, ride a bike, golf, or work in your garden. Find an activity that you enjoy.

STEP 2 Maintain a healthy diet 保持均衡的饮食

Maintain a healthy diet that is low in sodium, fat, and cholesterol. Eat lots of fruits, vegetables, low-fat dairy products, and whole grains.

Aim for five to 10 servings of fruits and vegetables per day.

STEP 3 Limit fats from diet 少吃脂肪食物

Limit your consumption of saturated fats and trans fats. Sources of saturated fats include cheese, beef, butter, and coconut oils.

STEP 4 Read the Nutrition Facts label 阅读标签上的营养成分

Read Nutrition Facts labels when purchasing food to monitor your calorie, sodium, fat, and cholesterol intake.

Learn more about the Nutritional Fact label at fda.gov.

STEP 5 Monitor your weight 监控自己的体重

Monitor your weight closely. Weigh yourself at the same time each day using the same scale.

Use a journal to record your success.

STEP 6 Believe in yourself 相信自己

Believe that you can succeed. Stay positive and learn to control negative thoughts. Making healthy lifestyle changes will not only help you maintain your weight, but give you confidence.

Once you swallow, it takes approximately 7 seconds for food to pass from your mouth to your stomach.