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1: Calculate BMI | 2: Basics of health | 3: Avoid fads | 4: Start exercise program

Weight Loss 101

The basics of health

What makes up a good, healthy day? An adult woman needs about 2,000 calories per day; an adult man about 2,800 daily calories.

Eat a variety of foods
From the bottom up on the Food Guide Pyramid: Six to 10 servings of bread, rice, pasta or cereal; at least five servings of a combination of fruits and vegetables; two to four servings of fruit; two to three servings of milk and cheese; and two servings of meats, poultry, eggs and other proteins. Consume fats, oils and sweets sparingly.

A sound and healthy diet ...
• Relies on a variety of readily available foods.
• Includes an exercise component, preferably at least 30 minutes per day.
• Promotes slow, gradual weight loss of 1/2 to 2 pounds per week.
• Requires medical clearance from your doctor.
• Is based on at least three meals per day.
• Requires a commitment to changing lifestyle habits (behavior modification).
• Contains all the essential nutrients and food groups.
• Is one you can follow long term.
• Prescribes portion control and moderation.
• Provides at least 1,200 to 1,500 calories per day.
• Provides enough food to satisfy your hunger.

Rise and drink water

Begin the day with a glass of water. And keep drinking water throughout the day. Most adults need eight to 12 cups of water daily, but that can come from other beverages (except caffeinated drinks, because caffeine actually depletes your body of water) and some foods, such as lettuce, apples and yogurt.

Eat breakfast

No matter what your age, it's still the most important meal of the day. After eight to 12 hours without a meal or snack, your body needs replenishing of glucose, or blood sugar.

Skipping breakfast or any other meal won't necessarily help dieters shed pounds. Eating revs up your metabolism. If you don't eat, your metabolism slows down to conserve energy.

Take time, make tracks

Park a distance from the subway station or your workplace to get in a short walk. If you work a desk job, get up and walk around every hour. Take the stairs up and down.

During your day, fit in a total of at least 30 minutes of physical activity. You don't have to go to a health club. Physical activity includes walking briskly, cleaning house, gardening, or washing the car.

Snack well

Eat healthy snacks between meals, especially between lunch and dinner.

Rest

Get at least eight hours of sleep. Avoid caffeine and alcohol too close to bedtime. Also, try not to exercise late at night. That may make it more difficult to fall asleep.

Sources: Centers for Disease Control and Prevention, American Dietetic Association, U.S. Department of Agriculture.