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			Fitness and Nutrition - Weight I know I need to lose some weight, but where do I start? Contrary to what you see on television or read online, the best way to lose weight is not a diet. A combination of healthy eating and physical exercise are the keys to successful weight loss, and will lead to livelong fitness. When you have made the decision to change your eating and exercise, speak with your doctor about a plan that will work for you. Am I obese? Doctors use a body mass index (BMI) to determine if you are overweight or obese. Body mass index is a measurement of body fat based on your height and weight. A BMI of 30 or more is considered obesity. A BMI of 25 to 29.9 is considered overweight. What are my options if I am obese? Safe and effective weight loss includes making healthy food choices, getting regular exercise and developing a plan for long-term management. Your doctor may prescribe a USDA approved medication for weight loss, and there are surgical options that are also available. As always, start by talking to your doctor. Join a healthy weight loss support group. Talking with others who have the same goals is a good choice, and will help you stick to your commitment to lose weight. How fast could I lose weight? Everyone is different, but experts agree that safe weight loss should not exceed 3 pounds per week. You should be losing .75 lb. to 2 lbs. per week by following a healthy weight loss program.Where can I go for more information? Find out more at: National Women’s Health Information Center National Institutes of Health Or, look for weight loss forums online, such as: Weight-loss-forum.com Fitness and Nutrition - Recipes I want to start eating healthier, but where do I start? Here are some simple ideas for improving your eating habits. Eat plenty of fruits and a variety of vegetables. Get plenty of calcium. Include whole grain foods in your menu. Choose lean meats. Reduce your sodium intake. Limit saturated fats. Where can I go to find good, nutritious recipes? There are many online resources available, including: All Recipes Eating Well Mayo Clinic American Heart Association How do I get my family to start eating healthier? Nutritious food doesn’t have to be boring. Look for recipes that include fresh herbs or spices that add flavor, but not fat or calories. Try low-sodium spice blends or marinades. Tell your family about your plans to control your weight, and encourage them to eat healthier along with you. This will make it easier for you to stay committed to your plan.