Dietary changes involve decreasing the amount of fat and sugar consumed. Thirty grams of fat and a limited intake of sugars including cake, candy, and ice cream is the goal. Eating a balanced diet including all food groups and one that is lower in fat and calories than the current diet is the basic message. Skipping meals slows down the body's metabolism and will ultimately lead to weight gain. Weighing yourself regularly and keeping a food diary are useful tools to keep track of your progress.
Exercise is another key to losing weight and keeping it off.
A good weight-loss program must include physical activity. Thirty minutes of moderate physical activity, five to seven days per week is recommended by the Center for Disease Control. This can be spread out during the day in divided sessions and still be beneficial. Exercise does not have to be vigorous to be useful. Finding a partner to exercise with is a useful motivating technique.