| Be an active and engaged participant |
Keep your health coach appointments |
| Use study website to enter your records |
| Set short-term goals and create action plans |
| Manage calories to be within your customized calorie target |
Use a meal pattern guide to help you stay in your calorie target range |
| Control portion sizes |
| Replace high-calorie foods with lower-calorie options |
| Limit sweets and sugar-sweetened beverages |
| Follow the DASH dietary eating pattern for a healthy diet every day |
Eat 8-12 servings of fruits and vegetables |
| Eat 3 servings of low-fat dairy |
| Limit fat intake (to 25% of calories) |
| Aim for 6 small meals and snacks throughout the day |
| Increase your daily physical activity |
Find ways to move more; aim for 10,000 steps |
| Exercise daily (gradually work up to 60 min most days of moderate-intensity exercise) |
| Follow your doctor's advice and safety recommendations |
| Keep Records |
Weigh yourself at least weekly |
| Track everything you eat and drink every day |
| Track your exercise every day |
