Weight loss is an essential part of heart health. Over 60% of Americans are overweight or obese and the trend is on the rise. As opposed to relying on FADS to attain your weight loss goals, focus on changing your lifestyle for long term success and disease prevention. Weight loss although challenging can be made simple by following these 5 EASY Tips to start you on the road to weight loss:

• DO NOT skip meals - this often leads to unhealthy snacking, excessive portions at meal times and a decreased metabolism by placing your body in a .starvation mode. which means your body holds on to the calories eaten.



• Cut down on fat - avoid full fat products and fried foods - choose all low fat or fat free dairy products and condiments. Use dry methods of preparing foods - bake, broil, grill, poach or boil. Fat the most calorie dense nutrient - containing 9 calories per gram of fat. Therefore, even healthy fats should be used in moderation - use small amounts of oil, nuts, or seeds to add flavor to foods. Choose lean sources of protein - such as lean cuts of meat, fish, egg whites, dried beans or soy protein



• Increase plant based foods- fill your plate with vegetables and fruits . these foods are high in fiber and low in calories. Fiber is a nutrient that is neither absorbed nor digested - therefore it fills you up and doesn.t add calories. Whole grains also contain fiber therefore can aid in fullness, digestion and satiety. Fill a quarter of your plate with a whole grain such as brown rice, a small baked potato or yam with the skin, whole grain pasta, cereal or bread. The remainder 1/4 of your plate should consist of a lean protein.



• Get Moving - exercise is essential to burn calories and increase your metabolism. The AHA recommends 60 - 90 minutes of low to moderate exercise most days of the week for weight loss. Start slow and choose a form of exercise you enjoy.



• Cut down on sugar - foods high in refined or simple sugar such as regular soda, punch, juice, alcohol, candy, sweets, and foods made with bleached or enriched flour provide "empty" calories which provide little to no nutritional value and often lead to excessive calorie intake and lack of satiety.