5 new habits

Incorporate these five healthy behaviors into your everyday routine to help you lose weight.

Challenge yourself to include the following five habits into your daily routine during the Mayo Clinic Diet's Lose It! phase.

Eat a good breakfast, but don't overdo it.

Breakfast can aid weight loss and prevent you from overeating later in the day. You don't need much to get started – just enough to get you going. Try hot or cold whole-grain cereal, toast, low-fat or skim milk, or an egg. Fat-free or low-fat yogurt, almonds, seeds, or nut butters are other healthy choices. If you're not used to having breakfast, start with a slice of fruit and work your way up to additional items.

Consume fruits and veggies.

Every day, consume at least four servings of vegetables and three servings of fruits. Fresh fruits and vegetables are the foundation of a healthy diet and weight loss success. You can consume fewer calories while eating larger portions. You can eat as much fruit and vegetables as you want; they also make terrific snacks.

Consume entire grains.

Instead of white, refined, and highly processed grain goods, choose brown rice, barley, whole-grain breads, cereals, or pastas, and other whole-grain products. Whole grains are high in vitamins, minerals, and fiber, and they help you feel full. Look for the term "whole" on food labels. This indicates that the food hasn't been overly processed.

Consume healthy fats.

Olive and vegetable oils, avocado, nuts, nut butters, and nut oils are all good choices. Monounsaturated and polyunsaturated fats are the most heart-healthy fats. Avoid trans fats and look for items with low or no saturated fat. Because all fats are heavy in calories, even the healthy ones should be consumed in moderation. Simply drizzle over a salad or in the kitchen.

Move!

Every day, walk or exercise for 30 minutes or more. You burn more calories the more physically engaged you are. Physical activity and exercise provide a slew of other health advantages. Start cautiously if you haven't been physically active before to allow your body to adjust to the increased activity.