Lifestyle Changes You Need to Make Today

Getting regular physical activity and keeping an eye on the total number of calories you consume are the cornerstones to any weight-loss and weight management program. And it's more important now than ever before to understand why these cornerstones form the foundation for good health. Obesity rates have risen dramatically in the U.S. Obesity is considered a major health threat because it is a risk factor for several major chronic diseases, including heart disease, high blood pressure, diabetes, and some forms of cancer.

There are three simple steps that you should make part of your life for long-term benefits to your health and your heart. First, you should use up at least as many calories as you take in. Start by knowing how many calories you should be eating and drinking to maintain your weight. Don't eat more calories that you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in.

Second, you should eat a variety of nutritious foods from all the food groups. You may be eating plenty of food but your body many not be getting the nutrients it needs to be healthy. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients but are lower in calories. Choose foods like vegetables, fruits, whol-grain products and fat-free or low-fat dairy products most often.

• Vegetables and fruits are high in vitamins, minerals and fiber - and they're low in calories.
  
• Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full,
  which may help you manage your weight.
  
• Eat fish at least twice a week. Eating oily fish containing omega-3 fatty acids may help lower your risk of
  death from coronary artery disease.

And finally, you should eat less of the nutrient-poor foods. Based on your age and physical activity level and whether you are trying to gain, lose or maintain your weight, there is a number of calories to eat each day. You could use your daily allotment of calories on a few high-calorie foods and beverages, but you probably wouldn't get the nutrients your body needs to be healthy. Limit how much saturated fat, trans fat, cholesterol, and sodium you eat.