Make Time

It is important to write down on your calendar when you are going to do physical activity each week. It will be a good reminder to stick to your activity routine. Try to schedule at least 30 minutes of activity 3-5 times a week. Keeping a log of your activities also can help you stay on track.

If you do not have enough time to do at least 30 minutes of exercise all at once, you can break your routine into smaller amounts of time throughout the day. For example, you can do three 10 minute exercise sessions for a total of 30 minutes. Here are some ideas:

• If you take the bus or train, get off the stop before yours and walk the rest of the way.
• Park further away from the entrances of places you are going.
• Take the stairs rather than the escalator or elevator.

Eat with Care

Eating with some thought and care will help you lose or maintain your weight. Try the following tips:

• Use a food log to keep track of what you eat and drink each day. This will help you manage your weight.

• Eat slowly. It takes about 15 minutes for your brain to recognize that you feel full. Eating slowly will help to keep you from overeating.

• Choose smaller food portions when you eat out. Food portions at restaurants are often too large for a single meal. Try ordering an appetizer as your meal, or if you do order a full size dish get half of it wrapped to take home. This way you have food for the next day too!

• Desserts can add a lot of extra calories and fat to your diet. The good news is that some restaurants and grocery stores are offering good tasting and healthful choices for dessert. You can order a dessert that is low in fat such as low-fat yogurt, sorbet or a fruit cup. Or, if you really want that piece of cake, share it with your family!

• The key is to eat everything in moderation. Don't force yourself to never eat certain foods. Instead, make them "sometimes" foods.

• Try to plan your meals in advance.

Reward yourself

Find ways to reward yourself for working hard at developing a healthy life. By giving yourself rewards from time to time, you will keep yourself motivated. Decide what your rewards should be. How about an afternoon of rest and relaxation?

Create short and long term goals so that you will see how you are changing! Get started on these goals by making a pledge.

Be realistic about your goals. Do not give up if you miss a day of physical activity. You can always start again!

Learn more about yourself

You know yourself better than anyone else. Keep track of your feelings before and after you eat. This will help you learn what makes you want to eat. For example, what time of the day do you find yourself craving sugary foods? What types of things can you do to stop or deal with these cravings?

Transform your home into a gym

There are many activities that you can do at home that will help you maintain your goals. Here are some ideas:

• Mow the lawn
• Rake the leaves
• Shovel snow
• Wash your car
• Put on your favorite music and dance
• Walk up and down the stairs
• Vacuum

Include your family in your physical activity

Some people feel guilty about exercising when they feel they could be spending time with their family. Why not include them in your physical activities? This will be fun and healthy for everyone. Here are some activities that you can do as a family.

• Go for a walk after dinner
• Go on a hike
• Dance with your children
• Go swimming
• Play tag or jump rope
• Go roller skating, rollerblading or ice skating
• Use the playground area