The U.S. Department of Health's Report on Dietary Reference Values recommends getting less than 35% of your daily calories from fat, 50% from carbohydrates, and 15% from protein. The report also recommends getting 18 grams of fiber a day. Looking at food labels can help you determine if the food fits into these guidelines for a healthy diet.

Weight loss happens when someone uses more calories than they eat. In order to lose weight, you must eat less and move more! Keep an eye on how many calories you consume in a day – eating just 300 to 500 fewer calories a day can result in a 1 to 2 pound weight loss each week! Combining that with 30 minutes of physical activity, like brisk walking, on most days of the week will help you achieve and maintain your weight loss if it is done on a regular basis.

In order to lose weight, a person has to eat less calories than they burn. There are a couple different ways you can eat fewer calories during the day and not feel hungry.

• Eat more fiber. Fiber is found in vegetables, fruits and grains and makes you feel full without actually adding calories.
• Have lean protein with every meal. Protein also makes you feel fuller longer. Make meats like chicken and pork leaner by cutting off the excess fat. Look for ground beef that is at least 95% percent lean (5% fat or less). To keep lean meats low in calories, bake or grill them instead of frying.
• Drink plenty of water. Thirst is often mistaken for hunger, so try drinking a glass of water before snacking. Also replace soda and juice with water to save calories.
• Eat smaller portions. Many people eat more than they realize because of large portions. Use smaller plates and bowls or serve yourself less food.
• Eat slower. It can take up to 20 minutes for the feeling of being full to go from your stomach to the cognitive areas of your brain. Eating more slowly means you eat less in the amount of time it times for your body to tell you it is full.

The CDC suggests that adults should engage in moderate intensity physical activities for at least 30 minutes on five or more days of the week.

Moderate intensity means you are working hard enough to have an increase in heart rate and breathing, but still be able to talk with others. This can range anywhere from a brisk walk or soft jog, to playing soccer or doing yard work. An easy way of measuring how hard you are working is to use a PRE scale or to monitor your heart rate.

No. You shouldn’t exercise to the point of feeling pain. Soreness a day or two after exercising, especially with new or more active exercise, is normal. However, soreness that lasts more than three days could mean you are working too hard. You should see your doctor before starting a physical activity or exercise routine to be sure it is right for you. Be sure to start exercising slowly so that your body can get use to moving more. After a few weeks of regular exercise you won’t even feel sore anymore. In fact, you will feel stronger and more energized!