Table 4: Behavioral Guidelines and Recommendations

Guidelines	Recommendation
1. Weigh yourself	Weigh yourself weekly and keep records of your weight.
2. Keep calories in moderation	To maintain current weight: Women: Consume approximately 2000 calories each day to maintain weight. Men: Consume approximately 2500 calories each day to maintain weight. For continued weight loss: Women: Consume approximately 1500-1800 calories each day to lose weight. Men: Consume approximately 2000-2300 calories each day to lose weight.
3. Exercise regularly	Gradually increase your exercise duration beyond 180 minutes of moderate-intensity activity per week to achieve 225 minutes per week. (35-40 minutes, 6 days per week).
4. Keep records when you need morecontrol	Keep 3-7 food records per week when you: Want to lose weight Need to stop weight gain Anticipate or encounter difficult life situations Keep daily records of your exercise minutes.
5. Be an active study participant	Interact at least weekly with the website and attend clinic visits.