Seven Rules For Fitness

From the Times of India, Bangalore (August 03,2008)

1 EAT RIGHT |
Don’t go more than four hours without eating to prevent cravings. Keep your blood sugar up to make better food choices. Combining an apple with cheese or with 12 almonds will leave you satisfied longer

2 FEWER CALORIES TO LOSE |
A US dietitian uses the following formula to calculate the number of calories to be consumed daily to gradually lose weight while maintaining energy to exercise — Multiply your goal weight by 10. Add 20% of that number if you sit at a desk all day; 50% if moderately active; or 70% if you are moving all day. Add the number of calories burned during workouts. For example, running at a pace of 12 minutes/mile, if you weigh 160 pounds, burns 582 calories/hour. Reduce the total by 15%

3 KEEP TRACK |
Record what you eat and calculate the calories you consume. Make a list for your fridge of the 20 foods you eat often. Eat before you get too hungry

4 ELMO RULE |
The strategy of eating less more often (ELMO) does work. Studies have shown that those who follow ELMO lose more weight than those who do not.

5 EVEN OUT YOUR CALORIES |
Each meal should contain veggies and/or fruits, whole grains, and protein such as lean meats, low-fat dairy, fish or vegetable proteins. Break that habit of scraping your plate clean

6 WHERE DO YOU EAT |
Many calories can be consumed while standing at the kitchen counter, watching television or sitting in the car. They can add up quickly

7 GET MOVING |
Find an activity or sport that you enjoy doing at least five times a week. Don’t slack of