See reverse side for more healthy tips Where to start: Break it down. • Break your weight loss goal into smaller numbers. Try to lose and maintain a 1-2 pound weight loss. One and done. • Congratulate yourself on your success. • Set your next goal of losing another 2-3 pounds, then followed by a 5-pound goal. Use www.choosemyplate.gov to create a personalized, well-balanced daily meal plan for weight loss that is based on your gender, weight, height, age, and activity level. Post this in your kitchen. Exercise goals should include working up to 30-45 minutes of moderate physical activity on most days.* Small changes can add up over time Reduce or modify your intake of a food instead of simply avoiding it. If you are not a fruit or veggie lover, start by adding a piece or ½ -1 cup to your daily meal plan and slowly work your way up until you reach your suggested daily goal. If you’re not eating breakfast, try to eat something small and healthy before 9 AM. This could help prevent you from feeling overly hungry and therefore overeating at lunch. Consistency is the key There’s value in starting small and building on your successes, this gives you time to adapt to the changes and some may become habit. Big changes made quickly are usually harder to maintain in the long run. One Step at a Time Adult Weight Management BERRY INFUSED WATER Infused water substitute: Replace the berries for 1 cup of one or more of the following: fresh lime, cucumber, pineapple, mint, apple, cinnamon or kiwi. SIMPLY STAND AND WALK MORE If you’ re at your desk for most of the workday, try taking a 10 minute break a few times each day and go for a quick walk around the building. Add a 10 minute daily walk to your routine. Take your dog out for an extra or longer walk. Take a few extra laps in the aisles of the grocery store. *Please check with your healthcare professional before starting any exercise program. A healthy body weight is one part of overall health. Even small decreases in body weight (5-10%) can have a significant impact on your risk for developing heart disease and Type 2 diabetes. Other potential benefits of losing excess weight may include a reduction in blood pressure. However, sticking to the lifestyle changes needed for weight loss or management can be challenging. For many of us, it’s less about needing to know what to eat and how much, and it’s more about why we have a hard time putting these ideas into practice. So maybe there's a better way to succeed, one in which you do not have to change everything about your current lifestyle. It starts by creating a reasonable plan based on your personal weight goal. This berry infused water is a delicious way to hydrate. Simply drop a handful of your favorite berries into a pitcher of water, add SPLENDA® No Calorie Sweetener to taste, and stir. Let the pitcher sit in the fridge for a few hours until the water has absorbed the fruity flavor, and enjoy! MCN-SP-9827