Shape Up For Life

There is no better time then the present moment to shape up. Try these tips:

1. Start now. If you want to be in better shape by a certain date, don't wait until a few days before to get started. Last-minute attempts can result in one of two things: Either you will not succeed in losing that extra weight or you will resort to a quick fix that will not last.
2. Increase activity. Small amounts of regular activity go a long way in the battle of the bulge -- Burning an extra 100 calories each day equals losing a pound a month.
3. Examine your diet honestly. Record your food and beverage intake in your daily nutrition log and look for patterns. Dietary change is not easy -- consider the following suggestions:
   • Give your body the fuel that it needs. For many people, trying to lose weight means a restricted calorie intake. A sedentary person will maintain her current weight at a calorie intake of 10 calories per pound. If you are active, this calorie level will result in weight loss and still provide the energy that you need to feel good during the day.
   • We need energy throughout the day. For some this means three regular meals and for others it means six smaller meals. A good rule of thumb is to eat every 4-6 hours to avoid becoming overly hungry. Allowing yourself to get too hungry reduces the chances that you will make healthy food choices.
   • Consider calorie density. Fresh fruits and vegetables are in season, so fill up with fewer calories. A one-half cup serving of fruit is 60 calories and 1/2 cup cooked vegetables only 25 calories. Compared to 1 ounce of cheese at 100 calories or a typical candy bar at 250 calories, fruits and vegetables are a bargain.
   • Use high fat or high calorie foods sparingly. It is not necessary to avoid fats altogether, but consider the portion. A tablespoon of butter, oil, margarine or regular salad dressing packs 100-120 calories. A typical restaurant salad can easily have 400 calories from the dressing alone.
   • Substitute a non-calorie beverage such as water, diet soda or diet lemonade for a high-calorie beverage such as fruit juice or regular soda and save 150 calories for a 12-ounce serving.
   • Plan for higher calorie treats. One common mistake people make when trying to lose weight is being too strict with food choices. Eating a small amount of your favorite foods will have little impact on your calorie intake, while not making you feel deprived. Plan one dessert that you love each week -- one reasonable portion of a "regular" fat item.

Keep in mind, change happens slowly. Your weight did not go up overnight and it will take time for it to go down as well. By making gradual changes, you can achieve results that will last a lifetime!