So rather than putting off to “tomorrow” what you can do now, set a date on the calendar when you will begin your diet and mark it for all to see. By doing this you’ll be making your plans more specific, yourself more accountable so when the date arrives, you’ll be ready, and motivated, to get going.

Another important part of starting any diet plan is to see where you stand now. That’s right, get on the scale and look at the number… hard. Or, you might prefer to use one of the many BMI calculators on the internet to see where you fall. Then define where you want to be, understanding that in the end what you weigh is just a number, and your body can be perfectly healthy a few pounds over this number.

Recognizing the struggle getting underway can be, here are a few other helpful tips from the experts on how to get your diet plan underway.

- Know your goal: just how much do you want to lose? If you’ve got a lot, you’ll benefit best from a structured, supervised program according to Brian C. Jacobson, MD, MPH at Boston University Medical Center. If you’re only slightly or moderately overweight, think about controlling portion size, as this will cut calories. To get the latest on correct portion sizes, meet with a registered dietitian or review the new food pyramid.

- Know your weight loss personality: this has a role in our attitude to food according to Thomas R. Przybeck, PhD at Washington University School of Medicine in St. Louis. He advises that you take the time to know your tendencies and create a weight loss plan that fights any unproductive inclinations you might have. Types to choose include Impulsive, Oblivious, Uptight, Tenacious and Sociable.

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4 Simple Steps to Kickstart Your Diet… Continued…

- Do both diet and exercise: a combination of the two is most likely to lead to weight loss according to Lauren Gerson, MD, MSc, director of the Esophageal and Small Bowel Disorders Center at Stanford University School of Medicine.

- Make a commitment: but first, ask yourself some hard questions… Are you ready to do this? Is your motivation coming from inside yourself? Can you deal with occasional setbacks or a lack of progress? Can you fully focus on weight loss? You need to be losing weight for yourself, understand this may be a long term process and have the resources to focus all your efforts on your goal.

With some planning and careful preparation, the best way to lose weight is to make this diet your last diet. Once you get your momentum going, it will get easier to stay on track. You’ll be rewarded for your efforts by looking, and feeling, better. This in turn will have you making healthier decisions going forward.

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Research backs up this approach. A study published in 2008 out of the University of Missouri-Columbia found that when adults with chronic conditions were given strategies to change behavior, they increased their activity levels significantly. Information intended to change knowledge and beliefs about exercise didn’t have the same effect.

It’s simple, action focused strategies are the way to go according to Vicki Conn, a professor and associate dean of research at the Missouri University Sinclair School of Nursing. That means you need to write things on paper, keep track of your activity over time and you’ll be more aware of your progress and stay motivated.

Some other suggestions from personal trainer Tonya Gutch of Dallas’ Cooper Fitness Center are ones you’ve heard before, but that’s because they work, especially if applied over time.

1) Set specific goals you can reach – workouts of 20 minutes, 3 times a week is fine to start. Increase your time and intensity slowly.

2) Use reminders - schedule exercise like you would anything else, and keep that appointment. Be sure to have your gym bag in the car, the shoes handy, MP3 player charged so you’re ready to go.

3) No food rewards - when you reach your fitness goal, reward yourself with something that’s not edible, but still enjoyable… a treat that’s just for you. Things like a movie, a pedicure, a shopping trip or a massage are great choices.

4) Invest in quality workout shoes - you want ones that feel so good that you look forward to putting them on. Avoid high top styles and opt for good cushioning and arch support. Since you should replace workout shoes when they start to lose support, as soon as every 3 to 6 months, you may want to buy two pairs to start and alternate between them.

5) Find a buddy or class - when someone is depending on you, and you’re working toward the same goal, that’s a powerful motivator. It also makes the workout that much more fun.

6) Start slow – you can still get big benefits by breaking exercise into segments all through the day. Start with 10-15 minutes of activity, a few times a day whenever you can fit it in. This really does add up.

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10 Tips To Start And Stick With Exercise… Continued…

7) Walk - its one of the easiest ways for most of us to get more exercise. By wearing a pedometer you keep track of how far you’ve gone toward a daily goal. This is especially good for those who have a desk job; you might aim for 5,000 steps a day to start, working up to 10-15,000 steps a day over time.

Basics are best - you don’t need fancy equipment to get a great workout. Think instead of medicine balls, free weights, Swiss balls and kettle bells. Enjoy nature – hike or run on the beach. And there’s no better workout than a game of basketball or baseball with the kids.

9) Work multiple muscle groups - when you work more than one group of muscles at a time, using full body movements it takes less time to do a thorough weight training workout and burns tons of calories too. Try squats (lower body) with dumbbell shoulder presses for the upper body to start and see how you feel.

10) Use technology - look to your MP3 player, iPod, books on tape or even the television for companionship during your exercise session and you’ll be amazed at the difference this can make… distracting you from lazy impulses, and increasing your intensity level.

Being more active does wonders for your body and your mind. It builds strength, helps your heart, gives you more energy and even cuts stress. Best of all it can benefit nearly everyone… so what are you waiting for? Remember, if you haven’t been active for a while or are wanting to start exercise plans it’s best to check with your doctor first to ensure you get off to a good start.

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The current study included more than 18,000 pre-menopausal female nurses (part of the Nurses’ Health Study II) between the ages of 25 and 42 who were followed for a total of 16 years, staring in 1989. The authors looked at medical history, body weight patterns, exercise habits and lifestyle data for the subjects.

During the study, the participants gained an average of 20.5 pounds each. At the start of the research, half the subjects reported walking slowly; 39% said they walked briskly; 48% said they biked, including doing a workout on a stationary bike. By 2005 the subjects had significantly decreased the amount of time they were active each day.

The team found that women who started biking (a great, non impact exercise) for just 5 minutes each day gained about 1.5 fewer pounds over the course of the study than those who didn’t bike. Those who biked up to 30 minutes kept even more weight off, gaining about 3.5 fewer pounds than those whose activities didn’t include biking on a regular basis.

Dr. Anne Lusk, Ph.D. out of the Harvard School of Public Health believes biking is one answer to controlling your weight. Walking, unless it’s truly brisk enough, isn’t going to do it. In fact, women who increased the time they spent at a brisk (3.0 miles or more per hour) walk gained about 4 pounds less than those who didn’t up their walking. If they walked slowly, subjects didn’t prevent the weight gain.

Subjects who were considered overweight or obese at the start of the study got far better results than normal weight women when they were more physically active. An overweight woman who biked 30 minutes a day gained about 7 pounds less than those who didn’t. So while women of normal weight certainly get something from activities like biking or brisk walking, a woman who’s carrying extra weight will really see a benefit in terms of her weight.

The take home message – don’t give up on exercise, no matter what your weight or fitness level today.

Biking just two to three hours a week is all it takes to keep the weight at bay. Biking is not expensive, and is easy for almost anyone, at any fitness level, to engage in. What’s more, if you make fitness and maintaining your weight a priority you’ll find you do have the time to fit it into your daily routine. After all, if you don’t take care of yourself… who will?

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Women: Ward Off Weight Gain With This… Continued…

The current guidelines for exercise from both the CDC and the American College of Sports Medicine call for adults to get at least 30 minutes of moderate intensity exercise on most days of the week. Many women in the study fell far below this. The exercise regularly message has also likely been missed by the two thirds of American adults and 16% of children who are overweight or obese today.

Of course the U.S. is also basically a car-centric nation. Our distances are so vast that walking or biking isn’t always practical. Only 9% of U.S. commuters walk to work, and just 0.5% bike to the office. In the Netherlands where the roads are more bike friendly, and the distances smaller, 22% of commuters walk to work, another 27% use pedal power to get there. Lusk is hoping that someday this country makes biking to work more accessible for more of us, using the Netherlands as a model.

Even if you can’t bike or walk to work, make an effort to get cycling (to lose weight) or brisk walking into your routine. Don’t worry about your heart rate… your clothing or the distance you go. Just do it.

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Regular exercise is a critical part of keeping your body healthy, your mind sharp. Those who are active not only live longer, but they feel better.

Exercising regularly has been known to delay (or even prevent) diabetes, some cancers and problems with your heart. Most of us need 30 minutes of moderately intense exercise, at least five day a week to stay fit and healthy.

It’s just that if the workout isn’t fun, you’re not likely to stick with it, no matter how good you know it is for you. Here are ten tips to put some much-needed fun into getting active and eating better.

1) Banish the word “exercise” from your vocabulary, think “activity” instead. Find something you really like to do and go for it. Hiking, biking, urban walks, playing outdoor sports or games are all great ways to have fun and be active too.

2) Choose the right intensity level right from the start. If you’re overweight, out of shape and have been doing nothing for a good while now, even moderate level intensities will make you feel bad. Instead start by walking at your own pace suggests Dave Williams, PhD at Brown Medical School and the Miriam Hospital in Rhode Island. More research is underway on self-paced exercise, it’s a good bet that anyone will feel better afterward.

3) Use music as this makes the workout more enjoyable and more tolerable. In a recent study at Brunei University in London, music enhanced endurance by 15% and helped the exercisers enjoy it more to boot. Best of all, the kind of music doesn’t matter – choose whatever makes you want to get up and move.

4) Find a friend for support and this is likely to make your workout more fun and more regular. A friend, a spouse, a group… all that’s needed is for the people to be ones you like to spend time with, and you’re good to go.

5) Aim for a little bit every day instead of an “all or nothing” approach, try not to get hung up on the length of each session, instead keep yourself active most days of the week, especially at the start. Make a deal with yourself, that no matter how little you feel like being active, give it five minutes, and if you still feel bad then you can stop.

6) Double up on your goals so that if you start out thinking you’ll just get fit; try to put some effort into losing weight or eating better as well. There is some research that suggests it’s easier to make whole scale changes in your behavior rather than one or two small ones.

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Ten Fun Ways To Get Fit and Shed Extra Pounds… Continued…

7) Try cutting the fat content of your meals according to Victor J. Stevens, PhD, at the Kaiser Permanente Center for Health Research, but do so gradually. Enjoy your favorite recipes but slowly reduce the fat you use… less butter, fat free milk instead of 2%, healthier oils. Watch total salt and sugar, too. You’ll be surprised at how little the taste changes, and how quickly you become adapted to the new, lighter flavor of your favorites.

Plan meals as a family allowing your spouse and children to make suggestions for healthier meals. Make a game of it and let everyone get a chance to pick favorite foods or dishes. Make the preparation less about the food and more of an activity you can all share.

9) Watch portion sizes if you start out with what you consider a typical size portion, then take away 5-10% of it and go with that. Eat slowly, enjoy the company and conversation and drink plenty of fluids with your meal. Teach your family, and yourself, how to eyeball portions according to the American Dietetic Association guidelines.

10) Appoint your kids as assistants and let them help you read labels and choose foods. Maybe it’s a healthy foods treasure hunt. Be sure to read labels on all you buy so you are able to spot hidden fats or sugars.

You see, getting healthy can be enjoyable with fun ways to exercise – it’s all in how you look at it. The good news is that once you start getting fit; you tend to want to eat better, to take better care of yourself. Eating better also helps your body make the most of the activity it’s getting. It’s a win-win.

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Smits says the benefits of exercise treatment appeal to people for two reasons. There’s no stigma attached to it as compared to taking antidepressant medication. What’s more, the mood enhancing benefits kick in fast (antidepressant medications can take 21-plus days to work), a lot more quickly than it helps you lose weight or strengthen your cardiovascular health. Thirty minutes of activity where you get your heart rate up is known to bring you an immediate mood lift.

This helps motivate patients with depression to get moving… and to keep going.

Your doctor, as well as any number of experts, will tell you that being active is crucial to your good health, both physical and mental.

In 1999 a team from Duke University used a randomized, controlled trial to show that depressed adults who took part in an aerobic exercise program improved their mood as much as those who had been treated with sertraline (Zoloft).

Trials since have repeated these results, and though many have been small, run for a short time or plagued by methodological problems, the message seems clear – exercise does as well as medication for lifting mood.

It may even prevent symptoms from coming back.

Work in this area is showing that exercise might actually alter brain chemistry in much the same way that the drugs do, regulating key neurotransmitters like serotonin and norepinephrine. A University of Georgia neuroscience professor, Philip Holmes and colleagues have found that over several weeks, exercise can switch on particular genes that help tone down the body’s stress response. The body is primed to show less stress when faced with new stimuli, helping to keep day-to-day problems from sending us over the edge.

Exercise might not just be helpful for depression, but also for anxiety disorders, perhaps substance dependence.

There are those who suspect that being active is probably hardwired into our species as a means of surviving. It’s only in the last century that we’ve begun to live cooped up, riding instead of walking, mainly sitting all day long. Maybe our bodies are just not built for an environment without regular physical activity.

There are some big questions regarding exercise treatment that remain:
- How much?
- How long?
- What types?
- Which patients benefit?

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All-Natural Treatment For Depression… Continued…

In a book for therapists titled Exercise for Mood and Anxiety Disorders, Smits and co-author Michael Otto offer precise recommendations that they hope will help professionals and primary care doctors in prescribing exercise to patients. It can, of course, be administered in conjunction with other treatments.

If you’re considering trying this treatment, how much exercise is enough?

While experts can’t say for sure, the familiar 30 minutes of moderate intensity aerobic exercise, five times a week, or 30 minutes of vigorous aerobic exercise three times a week seems to be the consensus at the moment. This is the level that’s been best tested for depression, though more work needs to be done.

Still, evidence is mounting that this all natural, no cost, side effect free treatment option might just be the one that is the fastest, most effective way for overcoming depression and anxiety disorders. Certainly worth a try.

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While workouts with weights aren’t the typical choice of most women, the benefits to your health are impressive.

Stuart M. Phillips, PhD of McMaster University claims that resistance training helps to boost strength, bone, muscle and metabolic health in a way that other exercises just can’t match.

An earlier work out of McMaster on men appearing in an August 2007 issue of the American Journal of Clinical Nutrition found that they gained muscle mass and lost fat when drinking milk after a workout. No one knows why this is, but more work is being done to find out.

In the most recent study, young women of similar height, age and weight, who hadn’t been doing any type of resistance training, started a 3 month program that included exercises of different types – pushing exercises like bench presses, chest fly, pulling down routines like seated lateral pull downs, abdominal excises without weights, and leg workouts like leg presses and seated two leg hamstring curls. A personal trainer was on hand to ensure the subjects used proper technique.

For the two-hour period before the workouts subjects weren’t allowed to eat, and only allowed water to drink.

Once the workout was over, one group drank 500 milliliters (about 17 ounces) of fat free white milk.

The control group drank something that looked just like milk, but was a sugar based energy drink. One hour later, both groups were given the same drink again.

The women who drank milk after exercise lost fat mass, while also gaining lean mass and strength.

They barely put on any weight as any increase in lean muscle mass was offset by the loss of fat. Upper body strength improvements were noted, and the team suspects this is because females typically start out with less upper body strength than men.

The researchers expected the gains in muscle mass to be significant, but it was the amount of fat lost that really surprised them.

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Milk May Boost Fat Loss After Workout… Continued…

It may be that the combination of calcium, high quality protein and vitamin D play a role, and all three of these are naturally a part of milk.

Know too that while none of the subjects had done these types of exercises before, all were aerobically active.

During the study participants were instructed to eat as normal, and provided a fasting blood sample at two different times during the program. The samples were then analyzed in the lab. As you might expect, this work on the benefits of drinking milk after workouts is being followed up with a large clinical trial for weight loss.

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The story started in 1977 when Lawrence Golding, a professor of kinesiology at the University of Nevada (now an active 80 year old), started a boot camp style exercise program just for men, held at lunchtime every weekday in one of the campus buildings.

The classes ran for 45 minutes from September through May, There was no music, no equipment, nothing fancy, just Golding calling out instructions at the front of the room. A typical session would include three sets of 50 sit-ups and three sets of 20 push-ups.

The men in the class, all sedentary and white, with most heavier than they should have been, were quick to show improvement. They lost weight and what’s even more impressive is that within the first two to three years, those who were regular attendees did better on tests of flexibility, strength and aerobics than incoming freshman.

Amazingly some of the men, who were between 30 and 51 years old when the class started, stuck with the program for over 20 years. Friendships sprang up and the men encouraged each other… kept each other going.

Today many of these exercisers are grandfathers, but they have cholesterol (more of the good kind, less of the bad) and triglyceride levels that a young person would envy. What’s more, these seniors have aerobic capacity, flexibility and strength enough that their body has yet to show the age related declines you’d expect with advancing years.

According to Golding, those who exercise regularly continue to do the things they could when they were in their 20s.

Many experts agree that exercise is one of the best ways (besides eating right and staying mentally active/socially engaged) to stay healthy and avoid chronic diseases as you get older.

Next to a man keeping his weight at a healthy number, exercise was found to be the most important factor in preventing heart failure according to research published in July 2009 in the Journal of the American Medical Association.

Among the male study participants who worked out five times (or more) each week, 11% developed heart failure, compared to 14% of those who didn’t exercise.

Staying active isn’t just good for men, women benefit too.

A study appearing in a November 2007 issue of the journal Circulation that involved 27,000 women (average age 55) found that those who exercised were 40% less likely to have a heart attack than those who didn’t.

Here’s the thing, according to Dr. Walter Bortz, a Stanford University School of Medicine professor, the most important organ for an older person is their legs.

With good legs, you’re not as likely to fall and break a hip, your heart stays healthier because you’re up and about, you don’t get frail and your brain stays sharp too. In the end, you end up healthier, spending less on medical bills and prescriptions.

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The Anti-Aging Benefits Of Long Term Exercise… Continued…

In case you’re curious, Bortz is a spry 80-year-old who has written more than one book on aging and exercise, and finished the Boston Marathon this past April in about 7 hours 30 minutes. It was his 40th in as many years.

The best news is that it’s never too late to get started exercising, even if you haven’t been all that active. Age doesn’t matter – even in your late 60s or early 70s you can improve your strength, flexibility and aerobic capacity.

You want to try for at least three half hour workouts a week, though more is always better – but check with you doctor first to be sure exercise is safe for you. The Centers for disease control and Prevention recommend five workouts a week to gain the most benefits from exercise, and this is a goal you might want to work toward.

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For those not up on their biology, telomeres are small strands of genetic material that look almost like a tail at the end of a cell. Experts recognize the shortening of these structures as an indicator of aging.

There’s also a growing body of evidence that suggests short telomeres are tied to health problems like coronary heart disease, diabetes and early death. Think of these structures much like a biological marker of the wear and tear of living that includes genetic influences, lifestyle and stress.

The latest research is the first to find that exercise can prevent the shortening of telomeres due to stress. The study included 63 post-menopausal women, all healthy, many highly stressed, who were divided into two groups – inactive and active based on how much they exercised over a three-day period.

At the end of each day the subjects reported the number of minutes of vigorous exercise they’d done. To be considered vigorous, the activity had to increase the heart rate and/or cause sweating. They also reported their life stress over the past month. The immune cells in the subjects’ blood were also examined to determine telomere length.

The team found that the women in the inactive group who were under stress had shorter telomeres than the active (exercising as little as 42 minutes over that three day period) women who were also considered high stress. In other words, stress affected the telomeres of sedentary women, but left no sign on the active women.

This is great news for the chronically stressed. We know that stress is bad for the body, the heart, and makes you look worn and haggard, even putting you at increased risk for infections according to study author Eli Puterman, PhD out of the University of California at San Francisco. Evidence is mounting that stress and health may be linked, and it’s empowering to find something that anyone, especially the chronically stressed, can do to help blunt the effect on the body.

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Exercise May Blunt Effects Of Stress On The Body… Continued…

The study authors conclude that 13 minutes (or more) of vigorous exercise each day seems to be the key amount that ties into longer telomeres. These are very close to the CDC recommendations of 75 minutes of vigorous exercise, or 150 minutes of moderate exercise (plus weight bearing exercise) every week for adults to stay fit.

This latest study builds on some fascinating earlier UCSF work that documented the effect of chronic stress on telomere length in immune cells. A 2004 UCSF-led study found that the implications of stress are felt deep inside the cells, impacting aging and possibly even disease development. USCF has also done extensive research on exercise – but this is the first work to show that working out actually offers some protection from the shortening of telomeres due to stress.

Watch for more studies to come on exercise health benefits. The next UCSF project involves participants first learning their telomere length, to see if this information offers motivation to make the lifestyle changes (more exercise, cutting stress, eating less processed red meat) that seem to have an impact on telomere length.

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We’ve all heard exercise is good for the body, but experts wanted to understand what exactly causes the health benefits from working up a good sweat with exercise, as opposed to eating more olive oil than saturated fat in your diet.

Even more important, are some of us simply more biologically tuned into the benefits than others? These are the types of questions addressed by a new field known as metabolomics. In fact, science has just begun to catalog the metabolic variability between people according to Dr. Robert Gerszten of Massachusetts General Hospital.

In the latest work, Gerszten and a team of researchers out of Mass General and the Broad Institute of MIT and Harvard measured biochemical changes in the blood of many different people – healthy middle aged and those who got short of breath with exercise as well as marathon runners.

When 70 healthy subjects were put on a treadmill, the team found over 20 metabolites that change during the workout – naturally produced compounds that help burn calories and fat, while also improving blood sugar control. Some compounds weren’t thought to be involved with exercise until now, others got more active during the exercise (like those involved in processing fat), while still more linked to cellular stress went down with exercise.

While the findings might seem strange, they do jive with the current health advice that even short spurts of exercise are good for you.

Gerszten found the metabolic changes that started after 10 minutes on the treadmill were still measurable 60 minutes after a subject cooled down. Thinner people had greater increases in a metabolite called niacinamide, a nutrient byproduct that has a role in blood sugar control.

When they looked at fat breakdown, the researchers saw that those who were more fit (measured by oxygen intake during exercise) seemed to burn more fat than the less fit, or with those who have shortness of breath, which is a possible symptom of heart disease.

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Ten Minutes Of Exercise; Effects Last For Hours… Continued…

Those who are the fittest among us – in this case 25 Boston Marathon runners – had ten fold increases in that same metabolite after the race. The differences in metabolites helped the researchers tell which subjects had finished the race in less than four hours, and who had gone a little slower.

Never think that science will be able to bring us a pill that will take the place of a workout. This latest work shows plainly how complex the body’s response to exercise can be, and that even small bursts of exercise might have incredible benefits to the body.

Researchers are looking for nutritional compounds that might help tweak metabolic processes in some specific ways. Duke University Medical Center Research Dr. Debbie Muoio discovered something interesting in the muscles of diabetic animals, and is working on a pilot study of 25 older adults who have pre-diabetes to see if supplements of carnitine might work to control blood sugar in those who don’t have enough of it in the body.

No more excuses… the work in this area is bringing us yet more proof that exercising benefits, even for just ten minutes, can truly help your body burn fat and age less quickly.

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Still, a Mayo Clinic expert suggests that the office may, in fact, be an unrecognized (and as yet unused) place that can help us all stay fit. Workplace productivity improves too.

The “healthy office” approach is what is known as non-exercise activity thermogenesis (NEAT for short) and happens naturally as we use energy for all kinds of things. Expert Dr. James A. Levine of the Mayo Clinic believes NEAT is different from other energy expending processes (digestion, at rest metabolism and exercise are the other three).

For sedentary Americans, the amount of energy burnt off by active exercise (like the kind you get during a gym workout) is “negligible” compared to what’s lost via NEAT which accounts for between 15% (for very sedentary people) to almost 50% (for very active people) of the energy spent over the course of a day.

The best part? Some simple lifestyle changes can up your daily NEAT by about 20%.

To prove the point, Levine and his colleagues launched a six month experiment using these NEAT concepts, helping 18 workers at a Minneapolis financial staffing company lose a respectable 156 pounds (143 of pure body fat), just by reworking the office and the workday itself.

“By harnessing a little creativity, one can infuse the workday with movement. And in so doing — while adjusting the way we think about food — the pounds will simply start melting off,” explains Levine, a professor of medicine at the Mayo Clinic’s department of endocrinology.

The team started by re-engineering the office space of the company. The desks and chairs were replaced with desks that came attached to treadmills. Walking tracks were installed all around the circumference of the office space to allow for walking meetings at a pace of 1.1 miles per hour… slow and steady. The traditional phones were replaced with mobile ones, there were spaces made for active games like foosball and Wii. The staff were even outfitted with activity monitors and offered nutrition counseling.

At the end of the study, the average employee lost almost 9 pounds, 90% of it in fat. Triglyceride levels dropped by an average of 37%. Of the nine staffers who told the researchers they wanted to loose weight when the study started, the average weight loss was almost 15.5 pounds.

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Easy Workplace Weight Loss Solution Continued…

There’s even good news for the business. All this fitness didn’t cost anything in terms of productivity, in fact it helped. After only three months in the re-engineered office, the staff had boosted corporate revenue by about 10%, and the firm registered its highest monthly gross to date. Not too shabby.

Another unexpected finding to come from the work is that you don’t need a gym membership to lose weight, but rather can make use of a steady level of movement to drop some extra pounds.

So to implement exercise at work try taking a phone call standing up… have a meeting while you walk around… take the stairs instead of the elevator… park at the end of the lot… move while you work in any way, and every way you can. Changing the way we look at food is also important. Levine suggests that thinking of food as fuel, not comfort, also makes quite a difference and helps with losing weight without trying.

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