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Health O Meter HDM561 User Manual

How does extra weight affect my health, Helpful eating tips, Helpful exercise tips

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Health and fitness isn’t just about counting calories and cutting fat out of your diet. It is about a balanced

combination of eating right and exercising: neither dieting nor exercising alone will give you the kind of

results you get when they are used together. To achieve a healthy lifestyle, you must set realistic fitness

goals and reduce the number of calories you take in, regardless of whether they come from foods high

in protein, carbohydrates, etc.
When you go on a diet, you may lose weight, but you’ll also lose beneficial muscle and bone tissue.

Instead, reduce the number of calories you are taking in by eating more healthful foods, and include

exercise in your regular routine to lose weight faster by burning fat. Exercise makes you feel better; it

helps improve circulation, relieves stress, and speeds up your metabolism. So create a plan of exercise

and diet appropriate for your needs, body type, and general health. Soon you’ll see how this powerful

combination makes it easier to look and feel your best.

How does extra weight affect my health?

Extra weight can put you at higher risk for some health problems such as:

• Type 2 diabetes (high blood sugar)

• High blood pressure

• Heart disease and stroke

• Some types of cancer

• Sleep apnea (when breathing stops for short periods during sleep)

Consult with your health care professional for more information.

Helpful Eating Tips

• Make sure no more than 30% of your daily calories come from fat, with no more than

10% saturated fat.

• Never skip meals! Instead, eat sensible portions at every meal and use small, low calories snacks

between meals to help control hunger.

• Learn to read food labels and follow recommended serving sizes.

• Balance your calorie intake with your activity level. Eat less on low activity days than you do on days

where you enjoy rigorous exercise.

• Follow the USDA's Food Pyramid as your guide to a healthy, balanced eating plan.

Helpful Exercise Tips

• Set goals. Write down what you want to achieve in the short and long term.

• Make exercise a habit. Choose a time every day - even 30 minutes - and stick to it.

• Vary your workout. Mix up your activities to avoid burn out.

• Recruit a friend! Working out as a team keeps you both motivated.

8. Press or hold down the “SCROLL/HISTORY” button to choose the desired

MONTH.

9. Press the “SET/SAVE” button.
10. Press or hold down the “SCROLL/HISTORY” button to choose the desired DAY.
11. Press the “SET/SAVE” button.
12. Press or hold down the “SCROLL/HISTORY” button to choose the desired YEAR.

“SCROLL/HISTORY”

“SCROLL/HISTORY”

13. Press the “SET/SAVE” button. You have setup time and date.