Looking to lose weight, burn fat, and gain muscle? Want to feel better emotionally as well as physically? If you follow these basic rules, you should start to see results in a few weeks.

• Increase your intake of “real” (not processed) foods, especially fresh vegetables, fruits, and whole grains. Fruits and vegetables should take up at least half your plate.

• Avoid “super-sized” portions of food and beverages.

• Eat less junk food (including fast food and sugary drinks).

• If you buy packaged foods, check the fat, sugar, and sodium content. Try to buy the brands that have less of these things.

• Drink lots of water every day—as much as 8-10 cups.

• Get at least 30 minutes of physical activity per day. Try to do things that get your heart pumping, like running, jumping, swimming, fast walking, etc.

To find out more about having a healthy diet, visit these sites:

U.S. Department of Agriculture’s Choose My Plate
choosemyplate.gov

Healthy Monday campaigns
mondaycampaigns.org
Click on the “Resources” link to get lots of health tips.

The YMCA and YWCA offer health, wellness, and fitness classes. Check out their websites to find out about classes near you.
ymca.net (click on the “Healthy Living” section)
ywca.org (click on the “I Need Help” section)