Department of Health and Human Services and U.S. 2020-2025 Dietary Guidelines for Americans.National Institute of Diabetes and Digestive and Kidney Disorders. Understanding adult overweight and obesity.Overweight and obesity in adults: Health consequences. Obesity in adults: Prevalence, screening, and evaluation. Ask your health care provider for help getting started and staying on track. To lose extra fat and keep it from coming back, aim for slow and steady weight loss. Losing belly fat takes effort and patience. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training. If you want to lose weight or meet specific fitness goals, you might need to exercise more. Strength training exercises are recommended at least twice a week. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Drink water or other beverages without sugar instead. Or eat half a meal and take the rest home. Even when you're making healthy choices, calories add up.

They are found in fish, nuts and certain vegetable oils.

Choosing moderate amounts of monounsaturated and polyunsaturated fats.

Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.

Choosing lean sources of protein, such as fish and low-fat dairy products.

Focusing on plant-based foods, such as fruits, vegetables and whole grains.

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