Identify your target body weight. With the help of the LifeSpring BMI calculator, you can determine the body weight range that will put you in the healthy category. This is a goal to work toward. Depending on how much weight you need to lose, achievement of this goal may take weeks, months or years.

Identify the calorie level that will allow you to lose no more than one to two pounds per week. Remember, quick weight loss leads to quicker weight gain, and can be dangerous. If your current caloric intake is 3600 calories, then you need to follow a diet that restricts intake to no less than 2600 calories until you lose some weight. As you continue to lose weight, you will be able to adjust calories until caloric intake is in line with current body weight and activity level. A dietitian can help you determine what your current intake is by using a calculation based on your age, height, weight, and activity level. See the next section "How LifeSpring Can Help"

Select foods that have a low caloric density and a high nutrient density such as those developed by LifeSpring Home Nutrition. Essentially, high-fiber, low-fat foods will provide calories with many of the vitamins, minerals, and other essential nutrients that your body needs. See the Food Guide Pyramid for more guidelines.

Be sure to include exercise as part of your weight management program. Exercise increases muscle mass and burns more calories. Exercise also trains your body to burn fat as a source of fuel.

Spread calories throughout the day. Studies have shown that in a comparison of two individuals who are on a weight loss program, both with the same amount of weight to lose on the same calorie restriction, the individual who spreads the calories throughout the day loses more weight per week than the individual who eats most of his or her calories at one or two meals. The human body slows metabolic rate (rate at which the body converts food to energy) when there is a shortage of energy coming in, as when an individual skips meals, in order to use the scarce fuel most efficiently. When metabolic rate is reduced, a portion of calories from the next meal will be automatically stored as fat as a protection response, since the body is on alert against possible starvation. Skipping meals is a sure way to pull the plug on losing weight!

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