Changes in what you eat:
- Stay away from processed foods. Eat everything in its most natural state.
- Use whole what pastry flour instead of unbleached flour.
- Switch from white rice to brown rice.
- Limit use of oil. Use applesauce instead of oil in baking, equal parts. Other than baking most recipes you can just leave out the oil. If you do need oil, use a little olive oil and just use 1/4 the amount.
Recommendations on exercise:
Guidelines for healthy adults under age 65
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Do vigorously intense cardio 20 minutes a day, three days a week
Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.