Guidelines for Safe Weight Loss

* Do not allow your calorie intake to go below 1,200 calories per day (except under a doctors care)
* Reduce fat intake to less than 30 % of total energy intake per day.
* Emphasize fruits in the morning hours and green leafy vegetables in the afternoon and evening hours.
* Provide a negative calorie balance of 400-800 calories per day through exercise and diet ( not to exceed 1,000 calories per day) resulting in gradual weight loss while avoiding metabolic distress (slowing of the metabolism) .
* Include the use of behavior modification to identify and eliminate poor dietary habits ( a food journal may be helpful- when do you find that you have the most difficult time sticking to healthy food choices? Do you notice a pattern?).
* Include an exercise program that promotes a daily calorie expenditure of 300 calories or more.
* Incorporate new dietary and physical activity habits that can be continued for life to maintain the achieved lower body weight.

Diets do not work!
 Healthy Lifestyle Habits do!
 Make the Commitment!