METABOLISM SLOWS WITH AGE
As early as age 35 our metabolism naturally slows down.

Result 1: A harder time losing fat than when you were younger.
Result 2: Weight gain simply from continuing to eat as you did when you were younger

Self Defense 1: Weight training and regular aerobic exercise to increase muscle mass (which boosts metabolism).
Self Defense 2: Eat food that is full of nutrients and fiber but low in
calories. For example: Drink vegetable juice instead of soda, fruit and vegetables instead of bread, rice, or pasta.
Self Defense 3: Reduce your portion sizes.

FREE YOURSELF FROM FOOD CRAVINGS
Food cravings are the nemesis of any dieter. They are the number one reason for failing to stick to a diet. Here's some tips to help you:

Self Defense 4: If You Crave Something Sweet eat a low/no-sugar product. I like sugar-free, strawberry licorice.
Self Defense 5: Make Gradual Changes In Your Diet - not abrupt ones, which can upset mood-altering brain chemicals.
Self Defense 6: Eat Regularly - not skipping breakfast is especially important.
Self Defense 7: Take A Daily Multivitamin/mineral - some food cravings are actually your body's way of telling you it's deficient in a certain vitamin or mineral.
Self Defense 8: Drink at Least Six to Eight Glasses Of ICE Water every day - Mild dehydration can be misinterpreted as food cravings. Also, sipping ice water burns calories. Drinking cold fluids raises your metabolism to keep your body temperature from falling. Eight six-ounce glasses of ice water will burn an extra 200 calories per day.

A DIET FOR LIFE
Don't start a diet simply to meet some short-term weight goal.

Example: Trying to drop a few dress sizes in time for a special party.

Problem: Pounds that are shed quickly using unhealthy means are likely to return just as fast - if not faster.
Better: Focus on long-term, permanent weight control, which requires a similar long-term, permanent change in lifestyle.

CALORIE BUSTER
Pietro Tonino, MD, chief of sports medicine, Loyola University Medical Center, reported that his studies showed running on a treadmill burns more calories than other common exercise machines. Exercisers who ran on a treadmill burned about 700 calories per hour, compared with those who used a stair machine (627 calories per hour)...rower (606)...cross-country ski machine (595)...stationary bike with arm motion (509)...and standard stationary bike (498).

Hank Johnson

Your definitive guide to looking better and feeling better. Got ?'s: support@thehealthand fitnesschannel.com

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