It is important for women who want to lose weight, become fit, or stay healthy to understand that this can only be obtained through a lifestyle change. Meaning it is a permanent, positive change in your day-to-day activities.

The American College of Sports Medicine (ACSM) has set a few guidelines to follow in order to be successful in weight loss. These guidelines should be followed with any type of diet and exercise program you choose to participate in. Each woman is different and require their own special needs when it comes to diet and exercise.

The guidelines for any weight loss program should be as follows:

• The minimum daily calorie intake for a diet plan should be 1,200. Any less than that is not considered healthy.

• Physical activity should total between 200-300 minutes/week. Most can be obtain through physical exercise; however, other daily physical activities can be incorporated as well.

• Losing 1-2 pounds per week is ideal. Losing more is considered unhealthy and increase the risk of gaining the weight back quicker.

• The basic rule for weight loss is to be physically active at least 30 minutes/day for 5 days or more per week.

The best method of physical activity/exercise is walking, water aerobics, and/or swimming for those who are considered obese or overweight according to the BMI. These exercises are easy on the joints as well as the easiest forms of physical activities.