Lose It!

This two-week phase is designed to jump-start your weight loss. The goal is to change lifestyle habits to lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) in a safe and healthy way. This first part of the program focuses on starting new habits and ending unhealthy habits. This approach helps with weight loss and sets you up for lifelong healthy eating.

Start five healthy habits

1. Eat a healthy breakfast. Choose options such as fruit and whole grain cereal or toast. You can make your breakfast filling with low-fat milk or yogurt, an egg, nuts, seeds or nut butters.
2. Eat vegetables and fruit. Eat fresh or frozen vegetables and fruit that you like. Make vegetables, especially, and fruits the main part of your meals. Eat them first to fill up on them.
3. Eat whole grains. Choose to eat whole-grain breads and pastas, brown rice, oatmeal, and other whole-grain products. This is a healthier choice instead of white, refined and highly processed foods.
4. Eat healthy fats. Focus on healthy fats, such as olive oil, avocados, nuts and nut butters, and the oils that come from nuts. Instead of frying food, try grilling, broiling, baking, roasting or steaming.
5. Move. Focus on including at least 30 minutes of physical activity or exercise in your schedule every day. Choose activities that you enjoy and can do regularly.

Break five unhealthy habits

1. Eating in front of the TV. While you're eating, avoid watching TV or using your computer or cellphone. Make it a goal to spend only as much time watching TV as you do exercising.
2. Eating sweets. Avoid sugar from common sources, such as candy, table sugar, honey, jam, jelly and desserts. If you want something sweet, choose fresh fruit.
3. Snacking. Avoid eating snack foods, which typically have a lot of calories and little nutritional value. If you need a snack between meals, make it vegetables or fruits.
4. Eating high-fat foods. Aim to eat only about 3 ounces of lean meat, poultry or fish daily. Try to get more protein from plants, such as legumes and soy products. Eat moderate amounts of skim and low-fat dairy products.
5. Eating at restaurants. If you eat out, choose foods that fit with the diet. Adjust your day if you're eating out. For example, have a lighter lunch or schedule extra exercise time.

Add five bonus habits

1. Keep a food record. Keep a record of what and how much you eat and drink throughout the day.
2. Keep an activity record. Record all physical activity throughout the day and the time you spend on each activity.
3. Move more. Focus on increasing your walking and exercise. Slowly increase your physical activity to at least 60 minutes each day to burn more calories and increase health benefits.
4. Eat real food. Aim to eat only food that's in its natural state or is lightly processed. Limit or avoid heavily processed foods.
5. Have a daily goal. Set a goal you can achieve every day, such as, "I will eat berries for my afternoon snack" or "I will walk an extra 10 minutes today."