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Check three things you will do to help you lose weight:
Wake up 15 minutes earlier to eat breakfast at home. Include fruit, whole-grain bread, and fat- free or low-fat (1%) milk.
Prepare a heart healthy lunch the night before. Include fruits, vegetables, and small portions of leftovers.
Take a piece of fruit for a snack at work.
Eat smaller portions at dinner. Eat vegetables every night, or have a salad with low-calorie dressing.
Drink water instead of soda or other drinks high in calories and sugar.
Get active at work, at home, and in your spare time. Walk with your family or a friend.
Ask for help from the doctor and dietitian if you need to lose weight.
Find out if your community has heart health classes taught by community health workers (promotores de salud). If so, join the classes.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 08-6354