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Lose Weight & Keep It Off

The holidays are over and a new year is here. For many
of us it’s the time of year we strive to drop the unwanted pounds that
we gained eating all those holiday treats. If your resolution is to lose
weight, there are some things to consider.

First, losing weight requires a combination of diet modification plus
exercise. The American College of Sports Medicine recommends 200-300
minutes of physical activity per week to lose weight. To maintain weight
loss, you should continue with 60-90 minutes of moderate-intensity
activity per day (Dietary Guidelines for Americans). A combination of
aerobic exercise (walking, running, biking) and resistance training
(weight lifting, resistance bands) will help you maintain a healthy
weight. In addition to exercise, you may need to make dietary changes to
achieve your weight loss goals. The Surgeon General recommends that you
eat from every food group with an emphasis on fruits, vegetables, whole
grains and low fat milk. You should also include lean meat, poultry,
fish and foods low in saturated fats in your diet.

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