Create a Simple Meal Menu
•    Choose nutritious foods, reduce starches and control portion size.
•    Eat more vegetables—especially non-starchy ones—and aim for at least three to five servings each day.
•    Choose whole grain foods instead of those made from refined grains and flours. Also, pick unsweetened whole grain cereals or oatmeal.
•    Eat lean protein foods. This means fish (two times each week), vegetable protein (beans and soy-based products), eggs or egg substitutes, skinless chicken and turkey and lean cuts of beef.
•    Pick fresh, frozen or canned fruits (without added sugar) to curb cravings and satisfy a sweet tooth.
•    Choose low-fat milk and dairy.
•    Consume foods with healthy fats (vegetable oils, trans fat-free margarine, avocadoes, olives, nuts and seeds).
•    Eat less high-calorie snacks and desserts. This means cut back on chips, cookies, cakes, full-fat ice cream and processed foods.
•    Drink alcohol in moderation.
•    Avoid beverages with added sugars.

Stay Active
•    Aerobic exercise and strength training can help you lose weight and maintain your results.
•    Do 30 minutes of moderate to vigorous aerobic exercise at least five days each week for a total of 150 minutes per week. Include activities such as brisk walking, running or jogging, hiking, bicycling and swimming, even gardening.
•    Do strength training using machines, free weights or resistance bands (or take bodybuilding classes) two to three days each week in addition to aerobic exercise.