to give you a good estimate: Multiplying your body weight in pounds by 10 or 15 (use 10 if you’re older or more sedentary and 15 if you’re regularly active) gives you the approximate number of calories you burn daily. If you’re overweight or obese, you need to reduce this amount to lose weight. The following table breaks down the daily calorie needs for women:
| Age (Years) | Calories (Sedentary) | Calories (Moderately Active) | Calories (Active) |
|---|---|---|---|
| 19–30 | 2,000 | 2,000–2,200 | 2,400 |
| 31–50 | 1,800 | 2,000 | 2,200 |
| 51+ | 1,600 | 1,800 | 2,000–2,200 |
Here are the daily calorie needs for men:
| Age (Years) | Calories (Sedentary) | Calories (Moderately Active) | Calories (Active) |
|---|---|---|---|
| 19–30 | 2,400 | 2,600–2,800 | 3,000 |
| 31–50 | 2,200 | 2,400–2,600 | 2,800–3,000 |
| 51+ | 2,000 | 2,200–2,400 | 2,400–2,800 |
Remember: If you need to lose weight, you have to create a calorie deficit by either reducing your intake of calories or burning more calories through exercise — or, ideally, both. And it’s not just about calories. The balance of nutrients is important, too. Including enough healthy fat and protein, as well as plenty of fiber, in your diet helps with nutrition and satiety, so make smart choices.
Tracking your progress
Keeping a record of your food intake and exercise routine can help you measure your success. Writing these things down helps you organize your goals, stay on track, and ultimately lower your blood pressure.
For instance, say you set a goal to add more low-fat dairy foods to your diet. Ask yourself: “How many more servings of dairy am I consuming every day now?” Perhaps you’ve also set some goals to increase physical activity: “Have I accomplished my goal to exercise for an hour three days a week?” Keep in mind that your goals are specific to you and they change over time.
After a goal becomes habit, you can move on to the next goal. Some people find setting up a reward system motivating. Perhaps one of your dietary goals is to replace the candy bar you eat every afternoon with a piece of fruit or a yogurt parfait. You can set up a reward system related to the goal, like treating yourself to a manicure or a movie on Saturday if you skip the candy bar every day that week.
Of course, everyone has setbacks, and you may occasionally blow off your diet and exercise plans. If this happens after you stop recording your progress, resume writing down what you eat and when and how much you exercise. It’s also helpful to create a simple to-do list for the following day after you’ve overindulged. This can be something as simple as, “Tomorrow, I’ll have yogurt, a banana, and one slice of whole-grain toast for breakfast; I’ll go for a walk at lunchtime and order a salad; and I’ll cook dinner at home.” You can also consider writing out a meal plan for the next few days as well. That way, when it’s time to eat, you don’t even have to think about it.
Planning around Obstacles
Consider any barriers that may be present as you set and track your goals. First and foremost, think of the eating habits of the people you live with. Do you have children in the house who enjoy cookies or ice cream regularly? Does having these foods around tempt you to go overboard? Speak openly with your housemates about why it’s important to you to make lifestyle changes toward better heart health. Although children may have a bit more leeway when it comes to raiding the cookie jar, they still require several servings of fruit, vegetables, and dairy each day too, so setting a heart-healthy example actually benefits the whole family.
Vacations, holidays, and special events (like your coworker’s wedding or the upcoming family reunion) can also hinder your progress toward a healthier lifestyle — if you let them. It’s totally fine to enjoy yourself, but regroup the week after a big event. We know we sound like a broken record, but a good plan will help you avoid getting completely off track and losing all the progress you’ve made. Although we want you to enjoy these special occasions, we also know you’ll feel better if you take care of yourself by eating well and exercising during these special times. Modify your goals during busy times (instead of a 45-minute walk, schedule a 20-minute walk) and use the tips in Chapter 15 to get you through vacations and special times.
Perhaps your fatal flaw when it comes to changing your lifestyle is your schedule — or lack thereof. A routine can keep you on track, meaning less snacking and skipping of meals. Although no two people’s schedules are the same, establishing your own daily routine helps you achieve your daily and weekly goals. Consider this:
Plan to eat three meals a day, and include two snacks.
Space meals and snacks out throughout the day to keep hunger in check and also to give you opportunities to fit in all the food groups.
Schedule your exercise into your week on specific days at specific times. Consider morning exercise, as people who exercise first thing in the morning tend to be more consistent.
Have a snack plan in place. Because one of the goals of DASH is to increase fruits and vegetables, aren’t they a great snack option at least once daily? Keep those vegetables clean, sliced, and ready to eat in your fridge. Have fruit available on the counter so that you’re cued to grab a piece, and pack two pieces