Action Plan-Have to start somewhere

I enrolled on my health care sight & took a Health Assessment. 

My weight 263.  BMI 41.2.  They say it's "markedly overweight"

Says I'm @ high risk for: heart disease, stroke, diabetes

Successful Weight management consists of 2 parts:

                              Healthy Eating
                              Regular physical exercise


An Action Plan for You:

1. Define your goals. Ask yourself, "What weight could I realistically see myself reaching?"
2. Set a date that you will begin your healthy changes. On this date, start exercising at least 2-3 times per week in the beginning.
3. Try one new healthy recipe each week. Make sure to include healthy ingredients like fruits, vegetables, and lower-fat items such as skim milk.
4. Make healthy food substitutions. For example, try wheat bread instead of white bread. Use olive oil instead of butter. Replace whole milk with skim.
5. Cut calories. For most adults, cutting back 50-100 calories per day may prevent the gradual weight gain that comes from aging. To lose weight, you may need to reduce your food and drink by 500 calories or more per day.
6. Find extra calories that are easy to cut. Eliminating one 20-ounce (600 mL) sugar-sweetened cola each day can add up to over 3,500 calories in 2 weeks, and 3,500 calories equals 1 pound (.45 kg).
7. Increase exercise. For health benefits, adults should moderately exercise at least 30 minutes most days of the week. To prevent weight gain or to lose weight, adults may need 60-90 minutes of exercise most days of the week.

Remember: To lose weight, calories in should be less than calories out.

Find out how many calories you need, visit:

• http://www.choosemyplate.gov/