1 MAINTAIN A HEALTHY WEIGHT

Losing weight is key to lowering heart disease and stroke risk. According to the American Heart Association, between 60 and 70 percent of Americans are overweight or obese. Carrying around extra weight takes a toll on the body, increasing a person’s risk for heart disease and stroke. Overweight or obese men and women can work with their physicians to develop a plan for effective, long-term weight loss, a plan that will likely include a combination of diet and routine exercise. Losing weight requires reducing calories in and increasing calories out. By eating fewer calories than you burn, you will lose weight. Replacing saturated fats and sugary, high-calorie foods with healthier options can make a big difference. What time of day you eat is also important. A good breakfast gives you energy and your body has all day to burn the calories. Snacking is also important for maintaining energy levels and avoiding binge eating. Choose healthy snacks, such as fruits, vegetables and unsalted nuts and seeds, to satisfy a craving and get through the day. The rst step is to understand how many calories you need each day based on your physical activity level, your age, and your gender. This will help you identify lifestyle changes you need to make. A step you can take to help you identify these changes is to keep a food journal to improve awareness of what you are eating and whether it is out of habit instead of real hunger. In addition, it is a good idea to keep an activity journal to track your physical activity. Losing weight is a gradual process. Learn about your situational and emotional triggers that might be pushing you toward unhealthy choices.