Small Diet Changes

For Weight Loss

Scribbled Underline

Include a vegetable with each meal

Eat at least three different colors of fruits and vegetables each day

Incorporate plant-based protein like beans or lentils at least twice per week.

Replace one refined snack with a piece of fresh fruit per day.

Limit alcohol to one drink per day or 1–2 days per week.

Choose a whole grain version of your favorite carb-rich food, such as brown rice over white rice.

Small Exercise Changes

For Weight Loss

Scribbled Underline

Walk for 15 minutes at least 3 times per week.

Spend 10 minutes of your lunch break stretching or walking.

Visit the gym or go for a jog two times per week.

Follow an online yoga video for 20 minutes 2–3 times per week.

 Join a sports club that you think sounds interesting.

Go for a long walk with a friend once per week.

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