See reverse side for more healthy tips

Where to start:Break it down.

• Break your weight loss goal into smaller numbers. Try to lose and maintain a 1-2 pound weight loss. One and done.

• Congratulate yourself on your success.• Set your next goal of losing another 2-3 pounds, then followed by a 5-pound goal.

Use www.choosemyplate.gov to create a personalized, well-balanced daily meal plan for weight loss that is based on your gender, weight, height, age, and activity level. Post this in your kitchen.

Exercise goals should include working up to 30-45 minutes of moderate physical activity on most days.*

Small changes can add up over time Reduce or modify your intake of a food instead of simply avoiding it. If you are not a fruit or veggie lover, start by adding a piece or ½ -1 cup to your daily meal plan and slowly work your way up until you reach your suggested daily goal.

If you’re not eating breakfast, try to eat something small and healthy before 9 AM. This could help prevent you from feeling overly hungry and therefore overeating at lunch.

Consistency is the key There’s value in starting small and building on your successes, this gives you time to adapt to the changes and some may become habit. Big changes made quickly are usually harder to maintain in the long run.

One Step at a Time

Adult WeightManagement

BERRY INFUSED WATER

Infused water substitute: Replace the berries for 1 cup of one or more of the following: fresh lime, cucumber, pineapple, mint, apple, cinnamon or kiwi.

SIMPLY STAND AND WALK MORE

If you’re at your desk for most of the workday, try taking a 10 minute break a few times each day and go for a quick walk around the building.

Add a 10 minute daily walk to your routine. Take your dog out for an extra or longer walk. Take a few extra laps in the aisles of the grocery store.

*Please check with your healthcare professional before starting any exercise program.

A healthy body weight is one part of overall health. Even small decreases in body weight (5-10%) can have a significant impact on your risk for developing heart disease and Type 2 diabetes. Other potential benefits of losing excess weight may include a reduction in blood pressure.However, sticking to the lifestyle changes needed for weight loss or management can be challenging. For many of us, it’s less about needing to know what to eat and how much, and it’s more about why we have a hard time putting these ideas into practice. So maybe there's a better way to succeed, one in which you do not have to change everything about your current lifestyle. It starts by creating a reasonable plan based on your personal weight goal.

This berry infused water is a delicious way to hydrate. Simply drop a handful of your favorite berries into a pitcher of water, add SPLENDA® No Calorie Sweetener to taste, and stir. Let the pitcher sit in the fridge for a few hours until the water has absorbed the fruity flavor, and enjoy!

MCN-SP-9827

© 2016 Heartland Consumer Products LLC. All rights reserved.

*Please check with your healthcare professional before starting any exercise program.

Check out Splenda.com for more Health & Wellness tips and great recipes.

WEEK #1

GETTING STARTED

WEEK #2

WEEK #3

WEEK #4

1 Month Quick Start ProgramWeigh yourselfIf you drink full calorie sodas or fruit juices, try using no-calorie or lower calorie versions. – Less full-calorie drinks like Sweetened Iced Tea, Soft Drinks, Energy Drinks

Weigh yourselfAdd a piece or ½ cup-1 cup of fruit and vegetables to your daily meal planif you are not already at your daily goal.Drink an additional one to two cups of water each day.Take a 10 minute (or more) walk each day and record iton your calendar or other tracking device.*

Weigh yourselfAdd a piece or ½ cup-1 cup of fruit and vegetables to your daily meal planif you are not already at your daily goal.Increase your daily walking time to 15-20 minutes (or more) and record it.*Start reading food labels and choosing foods with less calories per serving– these may also be foods with lower sugar and/or fat content. Look for higher �ber whole foods.

Weigh yourselfIncrease your walking time to 25-30 minutes (or more).*Decrease your intake of fats and added sugars. – Salad dressing, oils, butter/margarine, mayonnaise, cream cheese – Sugar added to coffee/tea, frappe drinks, candy, doughnuts

STAY POSITIVE AND PROACTIVE

Include Monitoring:

Significant weight gain does not just happen overnight. So it’s important to be realistic and accept the fact that it will also take time to safely lose it and keep it off. Look forward to how great you are going to feel if you stick to your plan in a month from now, in two months from now…

Focus on the healthy foods you need to add to your daily meal plan rather than those you are trying to reduce. Adding the right foods, especially those with dietary fiber, can help with feeling hungry.

Make your healthy lifestyle choices your own. The changes you make today are not about following a short-term diet, but, rather, embracing a healthier way of eating for life. Almost all foods can be worked into a healthy lifestyle with some creativity and planning. Think decreased frequency, smaller portion size, healthier version…

As you lose weight, pay attention to other benefits beyond the scale number. • Changes in foods eaten and enjoyed • Your energy level • Mood and confidence

Self-monitoring or joining a group can increase weight loss success. • Weigh yourself once or twice per week. • Keep a food log that focuses on your goals for diet and activity (adding what you need). • Keep an exercise log using a book or your home calendar.* • Use technology to help: Physical activity trackers, mobile apps, and basic pedometers are great support systems that include monitoring options and reminders.