Official Weight Loss Club Thread

[Muffie's Mom]

Most Americans consume too many calories and not enough nutrients, according to the latest revision to the Dietary Guidelines for Americans. In January 2005, two federal agencies -- the Department of Health and Human Services and the Department of Agriculture (USDA) -- released the guidelines to help adults and children ages 2 and up live healthier lives.

Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, and certain cancers.

Of course old habits are hard to break, and the notion of change can seem overwhelming. But it can be done with planning and a gradual approach, says Dee Sandquist, a spokeswoman for the American Dietetic Association (ADA) and manager of nutrition and diabetes at the Southwest Washington Medical Center in Vancouver, Wash.

"Some people can improve eating habits on their own, while others need a registered dietitian to guide them through the process," Sandquist says. You may need a dietitian if you are trying to lose weight or if you have a health condition such as osteoporosis, high blood pressure, high cholesterol, or diabetes.

Sandquist says that many people she counsels have been used to eating a certain way and never thought about what they were actually putting into their bodies. "Someone may tell me they drink six cans of regular soda every day," she says. "When they find out there are about nine teaspoons of sugar in one can, it puts things in perspective. Then I work with the person to cut back to three cans a day, then to two and so on, and to start replacing some of the soda with healthier options."

Others are eating a lot of food between mid-day and bedtime because they skip breakfast.

Another common scenario is when someone has grown up thinking that meat should be the focus of every meal. "We may start by having the person try eating two-thirds of the meat they would normally eat, and then decreasing the portion little by little".

Cutting portion size limits calories. So does eating lean cuts of meat and using lower-fat methods of preparation such as broiling.

Sandquist says that when people strive for more balance in their diets, they tend to enjoy mixing up their food choices. "A lot of times, they've been eating the same things over and over. So when they start trying new foods, they find out what they've been missing."

"The Nutrition Facts label is an important tool that gives guidance for making these choices," she says. The label shows how high or low a food is in various nutrients.

Experts say that once you start using the label to compare products, you'll find there is flexibility in creating a balanced diet and enjoying a variety of foods in moderation. For example, you could eat a favorite food that's higher in fat for breakfast and have lower-fat foods for lunch and dinner. You could have a full-fat dip on a low-fat cracker. "What matters is how all the food works together," Sandquist says.

Older people are most likely to improve their eating habits, but nutrition is important for people of all ages.

"We know that when people have health problems or their friends become ill, these are strong motivators of change".

"The more serious the health condition, the more serious the change.

We'd rather people made changes early and prevent health problems in the first place."

So what if you're feeling trapped by a diet full of fast-food burgers and cookies? You can work your way out slowly but surely.

Here are tips to move your eating habits in the right direction.

Look at What You Eat Now

Write down what you eat for a few days to get a good picture of what you're taking in. By looking at what you eat and how much you're eating, you can figure out what adjustments you need to make.

Were you nervous, happy, or sad when you ate five slices of pizza in one sitting? "The very nature of writing things down in a food diary can help patients make changes". "Someone will tell me, ‘I didn't want to have to write that I ate nine cookies, so I ate two instead.'"

Start With Small Changes

You don't have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes over time are the most likely to stick. "If you want to eat more vegetables, then try to add one more serving by sneaking it in". "Add bits of broccoli to something you already eat like pizza or soup . If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup."

When you think about what you need to get more of, the other things tend to fall into place.

"If you have some baby carrots with lunch or add a banana to your cereal in the morning, you're going to feel full longer."

You won't need a food that's high in sugar or fat an hour later, she adds.

Also, look for healthier versions of what you like to eat. If you like luncheon meat sandwiches, try a reduced-fat version.

If you like the convenience of frozen dinners, look for ones with lower sodium.

If you love fast-food meals, try a salad as your side dish instead of french fries.

Pick one or two changes to start with.

Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more.

In six to 12 months, you'll find that you've made substantial changes."

Use the Nutrition Facts Label

To make smart food choices quickly and easily, compare the Nutrition Facts labels on products. Look at the percent Daily Value (%DV) column. The general rule of thumb is that 5 percent or less of the Daily Value is considered low and 20 percent or more is high.

Keep saturated fat, trans fat, cholesterol, and sodium low, while keeping fiber, potassium, iron, calcium, and vitamins A and C high.

Be sure to look at the serving size and the number of servings per package. The serving size affects calories, amounts of each nutrient, and the percentage of Daily Value.

The %DV is based on a 2,000-calorie diet, but recommended calorie intake differs for individuals based on age, gender, and activity level. Some people need less than 2,000 calories a day. You can use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV makes it easy to compare the nutrients in each food product to see which ones are higher or lower. When comparing products, just make sure the serving sizes are similar, especially the weight (grams, milligrams, or ounces) of each product.

Control Portion Sizes

Understanding the serving size on the Nutrition Facts label is important for controlling portions. Someone may have a large bottled drink, assuming it's one serving". But if you look at the label, it's actually two servings. And if you consume two servings of a product, you have to multiply all the numbers by two. When the servings go up, so do the calories, fat, sugar, and salt.

Dish out a smaller amount on your plate or using smaller plates. If you put more food in front of you, you'll eat it because it's there.

According to the ADA, an average serving size of meat looks like a deck of cards. An average serving size of pasta or rice is about the size of a tennis ball.

Here are some other ways to limit portions:
Split a meal or dessert with a friend at a restaurant
Get a doggie bag for half of your meal
Get in the habit of having one helping
Ask for salad dressing, butter, and sauces on the side so you can control how much you use.

Control Calories and Get the Most Nutrients

You want to stay within your daily calorie needs, especially if you're trying to lose weight, says Eric Hentges, Ph.D., director of the USDA Center for Nutrition Policy and Promotion. "But you also want to get the most nutrients out of the calories, which means picking nutritionally rich foods," he says. Children and adults should pay particular attention to getting adequate calcium, potassium, fiber, magnesium, and vitamins A, C, and E.

According to the Dietary Guidelines, there is room for what's known as a discretionary calorie allowance. This is for when people meet their recommended nutrient intake without using all their calories. Hentges compares the idea to a household budget. "You know you have to pay all the bills and then you can use the leftover money for other things," he says. "The discretionary calorie allowance gives you some flexibility to have foods and beverages with added fats and sugars, but you still want to make sure you're getting the nutrients you need."

[Muffie's Mom]

For example, a 2,000-calorie diet has about 250 discretionary calories, according to the Dietary Guidelines.

Know Your Fats

Fat provides flavor and makes you feel full. It also provides energy, and essential fatty acids for healthy skin, and helps the body absorb the fat-soluble vitamins A, D, E, and K.

But fat also has nine calories per gram, compared to four calories per gram in carbohydrates and protein.

If you eat too much fat every day, you may get more calories than your body needs, and too many calories can contribute to weight gain.

Too much saturated fat, trans fat, and cholesterol in the diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart disease. "Consumers should lower all three, not just one or the other," says Schneeman.

Saturated fat is found mainly in foods from animals. Major sources of saturated fats are cheese, beef, and milk.

Trans fat results when manufacturers add hydrogen to vegetable oil to increase the food's shelf life and flavor. Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, and other snack foods.

Cholesterol is a fat-like substance in foods from animal sources such as meat, poultry, egg yolks, milk, and milk products.

Most of your fats should come from polyunsaturated and monounsaturated fatty acids, such as those that occur in fish, nuts, soybean, corn, canola, olive, and other vegetable oils. This type of fat does not raise the risk of heart disease and may be beneficial when consumed in moderation.


Make Choices That Are Lean, Low-fat, or Fat-free

When buying meat, poultry, milk, or milk products, choose versions that are lean, low-fat, or fat-free. Choose lean meats like chicken without the skin and lean beef or pork with the fat trimmed off.

If you frequently drink whole milk, switch to 1 percent milk or skim milk. Many people don't taste a difference. Some mix whole milk with lower-fat milk for a while so the taste buds can adjust. This doesn't mean you can never eat or drink the full-fat versions, Schneeman says. "That's where the discretionary calories come in."

Other tips to reduce saturated fat include cooking with non-stick sprays and using olive, safflower, or canola oils instead of lard or butter.

Eat more fish, which is usually lower in saturated fat than meat.

Bake, grill, and broil food instead of frying it because more fat is absorbed into the food when frying. You could also try more meatless entrees like veggie burgers and add flavor to food with low-fat beans instead of butter.

Focus on Fruit

The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet. Fruit intake and recommended amounts of other food groups vary at different calorie levels. An example of two cups of fruit includes: one small banana, one large orange, and one-fourth cup of dried apricots or peaches.

Eat a variety of fruits--whether fresh, frozen, canned, or dried--rather than fruit juice for most of your fruit choices. "The whole fruit has more fiber, it's more filling, and it's naturally sweet," says Marilyn Tanner, a pediatric dietitian at the Washington University School of Medicine in St. Louis. Still, some juices, such as orange and prune, are a good source of potassium.

Ways to incorporate fruit in your diet include adding it to your cereal, eating it as a snack with low-fat yogurt or a low-fat dip, or making a fruit smoothie for dessert by mixing low-fat milk with fresh or frozen fruit such as strawberries or peaches. Also, your family is more likely to eat fruit if you put it out on the kitchen table.

Eat Your Veggies

The Dietary Guidelines recommend two and one-half cups of vegetables per day if you eat 2,000 calories each day.

Adding vegetables to foods such as meatloaf, lasagna, omelettes, stir-fry dishes, and casseroles. Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches. "Involve kids by letting them help pick vegetables in different colors when you're shopping".

Get a variety of dark green vegetables such as broccoli, spinach, and greens; orange and deep yellow vegetables such as carrots, winter squash, and sweet potatoes; starchy vegetables like corn; legumes, such as dry beans, peas, chickpeas, pinto beans, kidney beans, and tofu; and other vegetables, such as tomatoes and onions.

"Look for ways to make it convenient. You can buy salad in a bag. Or buy a vegetable tray from the grocery store and put it in the refrigerator. Everything's already cut up and you can just reach in and eat it throughout the week."

Make Half Your Grains Whole

Like fruits and vegetables, whole grains are a good source of vitamins, minerals, and fiber. The Dietary Guidelines recommend at least three ounces of whole grains per day.

One slice of bread, one cup of breakfast cereal, or one-half cup of cooked rice or pasta are each equivalent to about one ounce. Baked whole-grain corn tortilla chips or whole-grain cereal with low-fat milk as good snacks.

In general, at least half the grains you consume should come from whole grains. For many, but not all, whole grain products, the words "whole" or "whole grain" will appear before the grain ingredient's name. The whole grain must be the first ingredient listed in the ingredients list on the food package.

The following are some whole grains:
whole wheat
whole oats or oatmeal
whole-grain corn
popcorn
wild rice
brown rice
buckwheat
whole rye
bulgur or cracked wheat
whole-grain barley
millet.

Whole-grain foods cannot necessarily be identified by their color or by names such as brown bread, nine-grain bread, hearty grains bread, or mixed grain bread.

Lower Sodium and Increase Potassium

Higher salt intake is linked to higher blood pressure, which can raise the risk of stroke, heart disease, and kidney disease. The Dietary Guidelines recommend that people consume less than 2,300 milligrams of sodium per day (approximately one teaspoon of salt). There are other recommendations for certain populations that tend to be more sensitive to salt. For example, people with high blood pressure, blacks, and middle-aged and older adults should consume no more than 1,500 milligrams of sodium each day.

Most of the sodium people eat comes from processed foods. Use the Nutrition Facts label on food products: 5%DV or less for sodium means the food is low in sodium and 20%DV or more means it's high. Compare similar products and choose the option with a lower amount of sodium. Most people won't notice a taste difference. Consistently consuming lower-salt products will help taste buds adapt, and you will enjoy these foods as much or more than higher-salt options.

Prepare foods with little salt. The DASH (Dietary Approaches to Stop Hypertension) eating plan from the National Heart, Lung, and Blood Institute recommends giving flavor to food with herbs, spices, lemon, lime, vinegar, and salt-free seasoning blends. Consult with your physician before using salt substitutes because their main ingredient, potassium chloride, can be harmful to some people with certain medical conditions.

Also, increase potassium-rich foods such as sweet potatoes, orange juice, bananas, spinach, winter squash, cantaloupe, and tomato puree. Potassium counteracts some of sodium's effect on blood pressure.

Limit Added Sugars

The Dietary Guidelines recommend choosing and preparing food and beverages with little added sugars. Added sugars are sugars and syrups added to foods and beverages in processing or preparation, not the naturally occurring sugars in fruits or milk. Major sources of added sugars in the American diet include regular soft drinks, candy, cake, cookies, pies, and fruit drinks.

In the ingredients list, sugar may be listed as:

brown sugar
corn syrup
glucose
sucrose
honey
molasses

Be sure to check the sugar in low-fat and fat-free products, which sometimes contain a lot of sugar.

Instead of drinking regular soda and sugary fruit drinks, try diet soda, low-fat or fat-free milk, water, flavored water, or 100 percent fruit juice.

For snacks and desserts, try fruit. People are often pleasantly surprised that fruit is great for satisfying a sweet tooth.

And if ice cream is calling your name, don't have it in the freezer. Make it harder to get by having to go out for it. Then it can be an occasional treat."

[Muffie's Mom]

30 Helpful Hints for a Healthier Weight from Shape Up America!

Here are some everyday, helpful hints to get you started, keep you going, and help you Shape Up:

Never leave home starving. Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.

Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.

Out of sight out of mind: if you must keep tempting treats around, store them out of view, off counter tops and out-of-reach as possible.

TV and meals don't mix. Watching the tube instead of watching your plate lulls you into overeating; so will the food and snack commercials.

Make it a rule in your house to confine your meals to the dining room or kitchen table! And don't eat standing up!

Think before you drink. Alcohol adds lots of calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices.

Begin a meal with non-cream hot soup; it forces you to eat more slowly and fills you up so you won't overeat.

Savor the flavor! Rushing through your meals doesn't give your brain adequate time to register and signal you when you're full.

When dining out, request sauces and low-calorie dressings on the side.

There is no law that requires you to finish everything on your plate.

Prepare a shopping list (with menu ideas in mind) and stick to the list.

Use non-stick pans to reduce the need for cooking with fat.

If you must use oil, try a flavorful one like olive or sesame oil and remember, a little goes a long way.

A pinch of grated cheese (parmesan) or full bodied cheese (blue) will provide a flavorful kick without a lot of calories.

If you cook in large quantities for you family, store left-overs in individual serving size containers.

Nibbling off someone else's plate may seem harmless but those calories do add up!

Drink six to eight glasses of water a day. A beverage before mealtime will also help you feel full faster and longer. Water also helps your body digest

Hide and seek: store really tempting treats in opaque containers or silver foil and stick them in the back of the refrigerator.

Are you stuffed? If you have to loosen your belt a few notches after meals, you're definitely eating too much!

Mashed bananas, prunes, and applesauce are great baking substitutes for fat.

When you choose to eat fast food, choose wisely: skip fried foods; avoid large portions; and opt for a small hamburger.

Sauté foods, if possible, in chicken stock, low-sodium soy sauce, or water instead of fat.

When cooking, broil, bake, roast, boil or stir-fry to leave the fat out.

Sauces and soups can be thickened with a puree of potatoes instead of cream (cornstarch mixed with little water).

Instead of eating directly out of a box, pour a reasonable portion onto a plate or bowl, and put the box away.

If a recipe calls for a cup of oil, cut that amount in half; your taste buds won't know the difference, but your waistline will.

Add spice to your life instead of fat; fresh herbs will perk up any dish without adding calories. Experiment with different ethnic foods and seasonings; they're full of flavor not fat.

Freeze leftovers immediately so you can't raid the refrigerator later.

Seconds, anyone? Watch portion size by dishing out meals and bringing plates to the table. Don't set bottomless bowls and platters where they'll tempt you to reach for more, unless it's a salad or bowl of vegetables. You can never get enough of those greens.

Start saving now. When you reach your Healthier Weight target, you can buy yourself some fashionable new clothes!

[Muffie's Mom]

10 Easy Steps to Get More Physically Active

Find a friend to join you in becoming more active. Exercising together will provide you both with support and encouragement to stick with exercising when you get tired or discouraged.

Take a walk every day. Start smallwith a five-minute walk and gradually build up to at least 30 minutes or more each day. (Or take several fifteen-minute walks). Walking with a friend or spouse make the walks even more enjoyable.

When watching television, get up and walk around or march in place during commercials. And hide your remote get up each time you want to change the TV channel.

When at work, take the steps down (and several flights up) instead of the elevator. Hand deliver messages to colleagues instead of using the telephone or E-mail.

Going to and from work, park you car several blocks from your office or get off at several bus stops before your stop. Walk the rest of the way.

When talking on the telephone, get up and walk around. Dance when listening to music.

When you go shopping at a mall, walk twice around the mall before you start shopping.

Also, park your car far from the mall as possible.

Many malls open early for morning walking clubs see if your mall has one.

Include active activities walking, golfing, hiking, bicycling, skating, or swimming in your vacation plans.

Be sure to drink lots of water before, during, and after you exercise.

Try several kinds of exercise and find ones that you really enjoy.

Before you begin exercising, talk with your doctor to see if you should take any precautions.

[Muffie's Mom]

The 10 Worst Foods You Can Eat

There are so many products that belong on the list that it has been listed in to food categories. The Foods and ingredients on this list don't need to be avoided entirely, just be sure to eat them sparingly, if you eat them at all.

1. Hydrogenated Fats These are mostly man-made fats used in bakery items and stick margarine. Studies have shown that it isn't so much how much fat there is in your diet that causes problems, as to what kind of fat, and hydrogenated fats are the worst. Avoid buying cookies, crackers, baked goods or anything else that has hydrogenated oil on the ingredient list. So far, hydrogenated fats don't have to be listed on the nutrition panel as saturated fats do, but the Center for Science in the Public Interest is campaigning hard for the FDA to require it.

2. Olestra Olestra is a fake fat, used to make non-fat potato chips and other snacks. You'd think, with all the bad rap fat has gotten, a non-fat fat would be great. But Olestra has been shown to bind with fat-soluble vitamins A, E, D and K and carotenoids -- substances thought to keep the immune system healthy and prevent some cancers -- and to eliminate them from your system. Proctor & Gamble, the company that produces olestra, has acknowledged the problem with vitamins A, E, D and K and is now fortifying it with them. Olestra has also caused digestive upset in some people, especially when they eat a lot of it. Often, it's not just fat in the potato chips that causes problems for people; it's the fact that they are displacing healthier foods, such as fruit, so Olestra can just perpetuate an unhealthy habit.

3. Nitrates Many foods, especially cured meats such as bacon and hot dogs, use nitrates to preserve color and maintain microbial safety. Nitrate is harmless, but it can convert to nitrite, which can form nitrosamines, a powerful cancer-causing chemical, in your body. Whenever possible, look for nitrate-free preserved meats. When you do eat foods containing nitrates, have a glass of orange juice at the same time (for instance, orange juice with your morning bacon). Vitamin C is known to inhibit the conversion to nitrosamines in your stomach.

4. Alcohol This one item has created more problems than all the rest put together. Of course, it is possible to consume alcohol wisely and safely and enjoy it immensely, such as a fine glass of wine with a delicious dinner. But even if you exercise caution in no other area of your diet, this is the area where you should.

5. Raw Oysters Raw oysters can carry deadly bacteria that can cause severe illness or death. Because it is strictly "buyer beware" when buying them, you take a big risk every time you do. To date, no government or independent body inspects seafood for safety or will guarantee its quality. Oysters are a nutritious food, and are great to include in your diet, but if you do, cook them first!

6. Saturated Animal Fats T hat means fatty meats, especially beef and pork, or the skin on poultry. It also includes full-fat dairy products such as cheese, milk and cream. Fatty meat and dairy products do have some contributions to make to a diet, but none that can't be found elsewhere.

7. Soda Drinking Soda is a poor way to get fluids. They are full of sugar or artificial sweeteners and often contain caffeine, artificial colors and flavors. Substitute homemade soda by mixing sparkling water with fresh, 100 percent juice.

8. Low-Acid Home-Canned Foods Home canning can be dangerous for foods low in acid such as green beans, carrots or other garden vegetables. The potential of botulism is high because home canners often do not reach the temperatures and pressures necessary to kill the botulism spores that may contaminate the food. Low-acid home-canned foods are one of the main causes of food poisoning.

9. High-Fat Snacks, Chips Even if they are made with vegetable oil, they should be minimized. The balance of fat in our diets has shifted too far to the omega-6 variety, found in most processed vegetable oils. It is thought that too many of these fats may be leading to certain chronic diseases. Instead, focus on fruits and non-fat whole grains for snacking.

10. Liquid Meals They aren't inherently bad for you, but they do keep you from eating whole, natural foods that contain more nutrients and fiber and disease-fighting phytochemicals. They may be okay for people who are too sick to eat, but don't let them displace the real foods in your diet.

[Muffie's Mom]

Good

Breads:

100% whole wheat
Multi-grain
Oat brand
Rye
Whole-wheat
Pumpernickel.

Cereals:

All unsweetened bran cereals
Plain oatmeal
Puffed wheat.

Starchy foods:

Barley
Beans (pinto, kidney, black, red, ect.)
Bulgur
Chickpeas
Couscous
Lentils
Whole-wheat pasta
Split peas
Rice (basmati, bulgur, parboiled, brown, wild)
Tabouli

Beverages:

Water (all types sugar free)
Bouillon
Coffee (all types sugar free)
Diet soda
Hot cocoa w/ water sugar free
Tea (all types sugar free teas)
1% milk

PROTEINS:

Eggs
Tofu
Beef lean cuts
Ground beef 10% fat
Calamari
Chicken no skin
Clams
Crab
Fish (fresh, frozen, canned in water)
Lean ham
Lamb
Lobster
Mussels
Octopus
Oysters
Rabbit
Scallops
Shrimp
Turkey
Venison

Fruits
Vegetables
Nuts
Ketchup
Horseradish
Sauerkraut

BAD

Breads:
Cornbread
All granola
Melba toast
All muffins
Pita

Popcorn
Rice cakes
Dinner rolls
Hamburger
Hot dog buns
Tortillas
Waffles

Starchy foods:

Baked or refried beans
Noodles
Pasta
Pretzels
White rice (white, fried, Spanish)
All soups
Taco shells

Beverages:

All alcohol
All beverages with sugar or high fructose corn syrup ect.
Whole milk
Ice cream
Sour cream
Yogurt
Mozzarella
Cream cheese
Cottage cheese
Cheese
Honey
Mayo
Peanut butter
Raisins
Marmalade
Croutons
Olives
Blue cheese dressing

PROTEINS:

Bacon
Beef fatty cuts
Regular ground beef
Canadian bacon
Fried chicken
Buffalo Wings
Duck
Fish sticks
Hot dogs - Beef, Turkey
Jerky
Liver
Liverwurst
Pepperoni
Salami
Sausage
Canned seafood in oil
Turkey bacon
Turkey sausage

UGLY

White flour
White sugar
All potatoes
White bread
Biscuits
English muffins
Lard
Cookies
All crackers
All chips (corn, potato etc)
All donuts
Cakes
All bagels
All sugar & corn syrup products
Pancakes
Ice cream sundaes
Banana splits
All fudge
All candy
All soft drinks except sugar free
Pies
Canned pasta, products
All pastries
Most breakfast cereals hot and cold
Instant rice
All alcohol (beer, wine, mixed drinks).

[Muffie's Mom]

How to Calculate Your Caloric Intake and Use it to Lose Weight
A Little Math Goes a Long Way

Question:
How many calories should I eat if I want to lose weight?

Answer:
Unfortunately, there's no magic number of calories we should all eat each day. You'll need to assess your own caloric needs based on several factors.

First you'll need to figure out how many calories you can eat to stay the weight you're at right now.

To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.

(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)

Your BMR is the amount of energy your body needs to function. We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.

Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 1.2

If you are lightly active: BMR x 1.375

If you are moderately active (You exercise most days a week.): BMR x 1.55

If you are very active (You exercise daily.): BMR x 1.725

If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to 1 pound.

If you cut back 500 calories a day, you will lose 1 pound per week. If you exercise to burn off 500 calories a day you will also lose 1 pound per week.

Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).

A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

To find out how you are spending your current calorie intake, keep a detailed food diary for at least one week. You can check the calorie content of most foods at Web sites like calorieking.com.

With careful review, you will find ways to cut back those 250 calories a day: the milk in your cereal ... the can of soda you drink daily ... the butter on your toast.

Making little changes like these will really add up in the long run.

Becoming more active will knock the remaining 250 calories out. For example, a 180 pound person who walks at a brisk 3 miles-per-hour will burn just over 250 calories in 45 minutes.

Be sure to check with your doctor before significantly changing your diet or starting a new exercise regime.

[Muffie's Mom]

FREQUENTLY ASKED QUESTIONS
How does walking compare to running?

Walking can provide the same benefits as a running program. General health benefits are aquired from any walking.

For cardio benefits the key is walking fast enough to get your heart rate up. Walkers may miss fewer days due to injury than runners while achieving similar improvements in aerobic conditioning.

Should I use hand weights while walking?

No! The risk far out weigh the benefits. Hand weights can be a great part of your fitness routine, but use them separate from your walk. Carrying weights will not provide the resistance needed to tone your muscles; but can increase your blood pressure, place strain on ligaments and tendons and may contribute to joint problems. You will actually be able to walk faster without carrying the weights, therefore getting a better workout.

What should I look for in a walking shoe?

Low heel

Flexible sole

Lightweight and breathable fabric

GREAT fit - oops that's number one!

How often should I replace my walking shoes?

Walking shoes should be replaced every 300 to 500 miles (or every 3 to 6 months). Replace your shoes when you can tell the difference between your old pair and a new pair. Do not go by their appearance. The inner support can be very worn while they still look ok on the outside. It is a good idea to rotate two pair of shoes if you walk daily, therefore they can bounce back between walks. Saving your walking shoes for walks (not everyday casual wear) will make them last longer.

How can I prevent shin pain?

Aching shins is very common for new walkers. It can also be a problem when increasing speed or distance.

To avoid aching shins -
Increase speed and distance gradually

Wear good, flexible, walking shoes with a low heel

Perform ankle circles and toe points before and after your walks

Stretch your calves and shins well after you walk

If you have shin pain now you may need to rest your shins by decreasing your mileage (and / or speed) for a few days. If it is very painful use the RICE method... rest, ice, compression, elevation (and ibuprofen works wonders).

Why do my legs itch when I walk?

There are several possible causes of itchy legs while walking. This seems to be a common complaint in new walkers and it has been suggested that the itching may be due to poor circulation. If this is the case the itching normally subsides as your body gets more activity.

Of course the most common cause of itchy legs is dry skin. In the winter dry skin can really be a problem. You may itch when you're not exercising, but sweating intensifies the problem. Simply apply a moisturizer to your legs before exercising. Use products that are free of perfumes and dyes.

Some soaps, detergents, fabrics, etc. can cause a slight allergic reaction. Once again you may not really notice this until you are walking and sweating. If you are using a new product (bath soap, lotion, laundry detergent, etc) that could be the culprit. Also be sure you are wearing breathable fabrics to reduce chances of a heat rash.

If the itching persists, you develop a rash, or have additional symptoms you should contact a physician.

Is it ok to walk when I have a head cold?

There is not a definite yes or no answer to this question. If all of your symptoms are above the neck (runny nose, sore throat or sneezing), and you are feeling up to it, moderate exercise is usually safe.

When should you skip your workout?

1) If you are overly stressed, not getting enough rest, or not well hydrated correct these issues before exercising while you are ill.

2) If you have additional symptoms (fever, body aches, upset stomach, chest congestion, swollen glands, etc), are pregnant, or have other health issues do not exercise until you are feeling better.

How many calories do I need to burn to lose one pound?

One pound of body fat is equal to 3500 calories.

A healthy rate of weight loss is approximately one to two pounds per week. If you are losing faster than that you may be losing bone and muscle mass in addition to fat. In order to average one pound per week it would be necessary to burn an additional 500 calories per day. (7 days a week X 500 calories per day = 3500 calories.)

If you do not have the time or energy to burn the additional 500 calories a day you can use a combination of calorie reduction and exercise. Such as burning 300 calories a day through exercise and reducing calorie intake by 200 calories.

How many calories are burned walking one mile?

This will vary depending on the individual, speed walked, terrain, etc. An average is 100 calories per mile.

[Muffie's Mom]

How Many Calories Do You Burn Walking?

The calories burned walking depend on weight and distance.

The more you weigh, the more calories are burned per mile.

The further you walk, the more calories you burn.

Those with only 30 minutes a day in which to exercise, the faster you go, the more miles you cover and therefore the more calories you burn.

Burning 700 to 2000 Calories per Week

An 150 pound person would need to walk approximately a mile a day (15 to 30 minutes) to burn 700 exercise calories a week.

Walking for an hour a day would achieve an approximate 2000 calorie burn.

[Muffie's Mom]

I'm curious..........

Who is exercising and what exercises are you doing?

Are you going to a gym, working out at home or working out at work?

Let us know if you have to go to the doctor to get permission to exercise due to a health problem you have.

If you're having difficulty getting started, write and let us know. Tell us why you are having difficulty getting started.

No excuses - just plain and hard facts! I play hard ball when it comes to getting healthy!

Write and let us know, please!

[Muffie's Mom]

Fitness on a budget: Low-cost ideas for getting in shape

You may be under the impression that you need to join a gym if you want to take exercise seriously. Although gyms offer a wide variety of equipment as well as personal trainers to assist you, don't be discouraged if you can't afford a gym membership. Plenty of low-cost alternatives are available to help you get fit.

Start with modest investments

If you're just getting started and are looking for real fitness bargains, here are some low-cost exercise products you can buy for the home or take with you when you travel:

Dumbbells. Dumbbells are small, hand-held weights that you can use to strengthen your upper body. They come in a variety of sizes, from about 2 pounds all the way up to 50 pounds.

Jump-ropes. They're lightweight and easy to pack, so you can take this cardiovascular workout on the road.

Resistance tubing and bands. Used for strength training, these lightweight, portable bands come in varying degrees of resistance, depending on your fitness level. You can also change the level of resistance by changing the way you hold the band. You can do a variety of upper and lower body exercises with resistance equipment.

Exercise videos. Recreate the feel of a health club aerobics class in your own living room. Many videos are good for improving strength and flexibility, too. Before buying a tape, check the instructor's credentials. If it's a celebrity's tape, do certified fitness instructors serve as advisors to ensure that the workout is safe and effective? Pick a tape that matches your current fitness level so that you don't get discouraged by exercises that are too hard or too easy. If you can, borrow the video from your library first to see if you like it.

Improvise

If money is particularly tight, use ordinary household items rather than purchasing equipment you can't afford:

Fill empty milk, water or dishwashing-detergent bottles with water or sand and secure the top with duct tape to create an inexpensive set of adjustable weights. By adding more water or sand to the jugs, you can adjust the weights as your fitness level changes. Use your household scale to check the weight. These weights are good for upper body exercises and as added resistance for lower body workouts.

Canned goods come in a variety of sizes and are easy to hold in your hand as weights. You can also take a pair of tube socks and put an 8-ounce can in each. Tie the socks together, creating a 1-pound bag that you can use as an ankle or hand weight.

Bags of cereal, potatoes and frozen peas come in sizes from one to 10 pounds. You can use them for a variety of exercises, including chest presses, calf and shoulder raises, leg extensions, and squats or lunges.

Be a savvy shopper

If you feel the need for a specific piece of equipment or a class, don’t go with the first one you see. Shop around.

Think twice about your needs. If you want to do step training — an aerobic exercise resembling stair climbing — do you have to have the $1,500 home stair stepper?

Or would a fitness step or low, sturdy step stool and some step aerobic videos do the trick at a fraction of the cost?

Buy used equipment. Look in your local Yellow Pages for stores that specialize in used sporting goods and exercise equipment.

Check your local newspapers and office, store or college-campus bulletin boards, and you'll frequently find barely used exercise equipment for sale.

The same goes for online auctions. A word of caution about buying online, though — make sure the cost of shipping won't put the item out of your budget.

Check out your local recreation department. They frequently offer discounted fitness classes to local residents.

If you live in a college town, see if their fitness center is available to members of the community. It often is, at a price much more reasonable than a privately owned gym.

If you're an alumnus of the school, you may qualify for an even better rate.

Share costs with a friend. Trade exercise videos with a friend so that neither of you gets bored doing the same workout over and over again.

Another option: Some personal trainers will let you split the cost of a session with a friend or two.

Don't overlook everyday opportunities

You don't necessarily need special equipment for a cardiovascular workout. With a little foresight, activities you take for granted can become part of your exercise routine.

Step it up. Walking is a free activity you can do almost anytime. If the weather is bad, walk briskly around the mall or even a local museum.

Take the stairs instead of the elevator.

Sneak in extra steps whenever you can by parking farther away from stores or work.

One investment you might want to make, though, is in a good pair of walking shoes.

Play with your children. If you have children, you have willing exercise partners. Don't just watch them play. J oin them for a game of tag or kickball. Or walk them to the park rather than driving.

Don't hire extra help. Shovel the snow yourself in the winter and don't hire anyone to mow the lawn in the summer. You'll get some exercise and save the cost of having someone else do these chores.

Use your noodle: Investigate health claims

Just because something is "natural," affordable or easy doesn't mean it works or is safe. Some fitness products aren't worth buying, no matter how low the price. Save your cash and avoid:

Herbal supplements — or other products — that claim fitness benefits overnight.

Trendy exercisers that focus on one body part, such as abs or thighs.

There's no such thing as spot reducing.

Thigh creams and other products that promise to take inches off without diet and exercise.

Remember, exercise can do you a world of good. But it won't if you focus more on the trappings than the actual physical activity.

Don't get caught up in memberships or purchases you can't afford.

Concentrate on your fitness goals, and act on them through means consistent with your purse strings.

[Muffie's Mom]

No More Excuses! - Say goodbye to the top six reasons for skipping a workout

Been neglecting your exercise goals lately? You’ve probably got a good reason, whether it’s your jam-packed schedule or your disdain for gym culture. Unfortunately, nearly every excuse for skipping a workout is a bad one. According to fitness experts, the ways people rationalize missing their workouts don't hold up under careful consideration. "There’s almost always a way to get around what you perceive as an obstacle". We asked seasoned pros to knock down six common missed-workout excuses. Read on and talk yourself out of falling off the fitness fast track!

Although it’s easy to make excuses not to exercise, remember that there is nothing more important than your health. The longer you wait to get started, the harder it will get!

Excuse # 1: "There aren’t enough hours in the day!"

Kick it to the curb! Who said anything about an hour? Just two or three 45-minute blocks a week is all you need to see a difference in your body. That’s the time you might otherwise spend gabbing on the phone or watching a reality TV show — and exercise is a much more effective way to de-stress from your busy life. But even if you can’t swing a 45-minute workout, you can still fit in exercise and benefit from it. A study at the University of Pittsburgh School of Medicine found that exercisers who did short-bout (10-minute) workouts had increases in aerobic capacity similar to those of exercisers who did longer sessions (20 to 40 minutes); the quickie exercisers also stuck to their fitness regime more religiously. Take 10 minutes for a brisk walk twice daily, and you’re set.

Excuse # 2: "I can hardly stand up, I’m so exhausted!"

Kick it to the curb! It’s entirely possible that you’re tired because you don’t exercise enough. "Without exercise, you lose strength, making it harder and more tiring to complete your daily tasks". When you first begin working out, you may feel even more tired because your muscles aren’t used to the extra work. But after approximately two weeks you’ll feel peppier, both during your workout and after. And don’t discount the energy spike you’ll get simply from being happier and more confident in your body. Feeling sexy is more energizing than a PowerBar!

Excuse # 3: "I’m not seeing any progress, so what’s the point?"

Kick it to the curb! As with all things in life, patience is a virtue when it comes to exercise. It can take several weeks, or even a couple of months, to see weight loss or improvement in muscle tone, but that doesn’t mean you’re not reaping the benefits of exercise. Focus on the immediate gratification you get from working out: stress relief, a mood boost and a sense of accomplishment. "You could have blown it and given into an excuse, but you didn’t. You should feel proud of that".

Excuse # 4: "I just got out of work. I want to relax!"

Kick it to the curb! Consider this: Before you can get home to kick back, you will probably have to navigate a traffic jam or some form of crowded public transportation. Talk about a bad use of your time and energy! "If you join a gym near your workplace, you can fit in a workout and miss the rush hour mess, too". Exercising after quitting time is also a nice way to mark the end of the day and clear your head. According to the American Council on Exercise, working out can help you feel less anxious — doctors even prescribe it to patients suffering from nervous tension.

Excuse # 5: "I need to have a life!"

Kick it to the curb! Exercise doesn’t have to conflict with your desire for social interactions and strong friendships. Actually, it can help improve your relationships. "Exercise makes you feel good about yourself, which makes you a pleasure to be around". "It also helps relieve stress so that you can better cope with problems that arise." So instead of making plans to meet friends for brunch, get together for a hike. Get your boyfriend or spouse to play tennis in the evenings or visit the gym with you. Ride bikes with your kids on the weekends. Just because an activity is social doesn’t mean it’s not exercise — as long as it’s not all talk and no sweat! Asking friends and family to join you for workout dates will also help you banish other excuses for not exercising; research shows that people are more likely to work out if someone else is counting on them.

Excuse # 6: "Working out is boring!"

Kick it to the curb! Sure, running on the treadmill day in and day out can get tedious. But that’s not your only option. Why not join a sports group — a cycling, running, swimming, rowing or volleyball club? Team activities can help stave off boredom by offering new, creative workouts that you may not be able to come up with on your own, as well as the camaraderie of like-minded folks.

To find an activity club, do a Web search or check with the staff at local sports shops, community pools and YMCAs.

[Muffie's Mom]

Excuses, Excuses, No More Excuses!

The wise woman is capable of doing anything she wants, but doesn't feel she has to prove it. There may never be a reason to move your own furniture, change a tire, or mow the lawn, but it sure would be nice to know that you could if you had to!

And what about the high likelihood of having to carry your own groceries, or the certainty of having to get up from a chair.

Imagine your future. The fastest-growing age group in the United States is sixty-five and older. The biggest fear among that age group is not being able to maintain the lifestyle they are used to. If you don’t take care of yourself now, the option of being independent and able to do simple tasks may not be there later.

Ask anyone who’s become dependent on others. She feels like a terrible burden. Hopefully you and I will never be in that situation.

Regular exercise can improve or maintain your health and capabilities.

It’s a key factor in growing old gracefully. Now is the time to put yourself first. It’s your responsibility to your family and friends to take care of yourself.

So often, I’ll be at the grocery store, doing errands, or out to dinner and I’ll run into someone who confesses to me that she hasn't been exercising.

The fact that I instill guilt doesn't thrill me, but it has exposed me to a whole range of excuses people use. Maybe one or two of these will sound familiar to you.

I'm too old.

I have to get into shape first.

I have no energy for exercise.

I'm too fat; I need to lose weight first.

I don't want to get bulky muscles like a bodybuilder.

If I stop exercising, my muscles will turn to flab.

I'm menopausal, (or prenatal, pregnant, postpartum,)

My doctor told me not to exercise.

My doctor said I may need to have surgery soon.

I'm just too busy.

If one or more of these sound familiar, hopefully you’ll see the light.

There are no excuses.

Too old? Not in good enough shape? No energy?

You can increase your muscle mass and strength at any age and any time. If you don't use a muscle, it atrophies: It degenerates and becomes weaker.

Remember the admonition "Use it or lose it?" Well, it's true.

Muscle growth, or hypertrophy, is the only way to raise your metabolism, which transforms your body into a more efficient machine. You utilize more calories with every movement. You have more energy to burn when you’re fit.

If you don’t exercise, you lose muscles, your bones become less dense, and your metabolism drops. Then you become sluggish and the pounds slowly but surely pile on over the years.

It has nothing to do with age, only with lack of exercise.

Exercise physiologist Daniel Rooks, a researcher at Beth Israel Hospital and an instructor in medicine in the Division on Aging at Harvard Medical School, conducted a study on fourteen women, aged 60 to 77. They participated in three one-hour strength-training sessions per week for sixteen weeks. They did lower- and upper-body exercises on machines. They used no cardio-vascular equipment. At the end of the four months, the women's isotonic strength (which is needed to lift groceries, for instance) increased an average of 52 percent, and their isometric strength (needed to do things like get up from a chair) rose by 31 percent. In addition, their walking speed increased by 18 percent.

About these finding, Dr. Rooks said, "They show that proper conditioning translates into an improved ability to perform daily activities that are critical to maintaining independence."

Too fat? Want to drop those pounds first?

Exercise helps you lose weight. Sure, you may feel the need to lose a few pounds first, but you may be defeating the purpose if you don’t combine exercise with dieting. Dieting alone results in a loss of half muscle--half fat.

When diet is combined with exercise, you decrease your percentage of body fat while maintaining, or increasing, your muscle mass which results in major proportional changes. Instead of ending up as a thinner version of what you were, you could reshape your figure as you slim down. You may as well do both at the same time.

Afraid of bulk or flab?

Women’s genetic makeup generally keeps us from getting bulky. Believe it or not, it takes a lot of hard work to look like a bodybuilder! In the unlikely case that you wake up one morning with big, bulky muscles, you’ll find that if you just stop the program you've been doing, they'll disappear very quickly.

Flab is synonymous with fat. Muscle and fat are two completely separate things; therefore, muscle cannot turn into flab. When you stop exercising, your muscles atrophy, so you have relatively more fat. That’s the flabby part.

Menopausal? Pregnant? Postpartum?

Because we go through so many changes during menopause, e.g., hot flashes, irregular periods, and emotional ups and downs, regular exercise may be the only consistent part of our lives. With a life expectancy of about eighty years old, we could expect to live almost forty percent of our lives after menopause.

Two of the major risks associated with menopause are osteoporosis, a rapid, painless loss of bone mass, and cardiovascular disease, which includes heart attacks and strokes.

The UC Berkeley Wellness Letter reports: "The more bone you build early in life, the better you will be able to withstand bone loss later. But even if you've waited until your forties, fifties, or sixties, there's still plenty of reason to follow this preventive program:

1) Make weight-bearing exercise part of your daily life,

2) consume enough calcium,

3) if you smoke, stop,

4) if you drink, drink only lightly or moderately, and

5) consider hormone replacement therapy."

The TONE-UP system includes weight-bearing exercises which strengthen your muscles, bones, and heart.

TONE-UP is safe for women who plan to get pregnant, are pregnant, and those who never intend to get pregnant. Of course, before beginning an exercise program, it’s wise to get your doctor's okay.

Your Doctor said not to exercise?

Unless you have a very specific injury, ailment, or disease, perhaps you should start interviewing new doctors.

Granted, some forms of exercise may be hazardous to your health, like deep sea diving, hang-gliding, football, and motor-cross racing, but TONE-UP is a very safe and grounded form of exercise. The risk factors are quite low, and if you need to check with your physician first, show him or her this book before you begin.

Planned surgery?

Of course it depends on what type of surgery you’re having, but exercising pre-surgery can only help with your post-operative recuperation. When you are in good condition, your lungs can clear quicker, your muscles and bones heal quicker, and your overall strength is better.

Lack of time?

We all have the same amount of time, but we don't always prioritize its use well.

There are 8,760 hours in a year, but knowing how difficult it is to find a few for yourself, I’ve come up with some ideas:

Tell your staff you have an important meeting.

Order a take-out dinner.

Cut out an hour of television a day.

Let your machine answer your phone.

Have the kids clean their own rooms.

Work only the hours you are paid for.

And, finally, my personal favorite:

Get up one hour earlier. There are plenty of advantages to that. The phone isn't ringing, everyone’s asleep, and there are no interruptions. It could even become your favorite time of the day!

Your mind is a powerful thing. Use it positively and develop self discipline.

Make your workout time a priority and don't let anyone or anything get in the way.

[Muffie's Mom]

Exercising with arthritis: Improve your joint pain and stiffness

Exercise is critical for people with arthritis. It increases strength and flexibility, reduces joint pain and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might make you cringe.

You don't need to run a marathon or swim the pace of an Olympic competitor to help reduce the symptoms of your arthritis. Even moderate exercise can improve your pain and help you maintain a healthy weight.

As you consider starting an exercise program, understand what's within your limits and what level of exercise is likely to give you results. Then talk to your doctor. Remember that when arthritis threatens to immobilize you, exercise keeps you moving.

Why exercise?

Exercise can help you improve your health and fitness without hurting your joints. Along with your current treatment program, exercise can:

Strengthen the muscles around your joints

Help you maintain bone strength

Give you more strength and energy to get through the day

Make it easier to get a good night's sleep

Help you control your weight

Make you feel better about yourself and improve your sense of well-being

Though you might think exercise will aggravate your joint pain and stiffness, that's not the case. Not exercising can make your joints even more painful and stiff. That's because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising means your muscles will become weaker, making your bones more prone to breaking.

Check with your doctor first

Talk to your doctor about how exercise can fit into your current treatment plan. What types of exercises are best for you depends on your type of arthritis and which joints are involved.

Your doctor or a physical therapist can work with you to find the best exercise plan to give you the most benefit with the least aggravation of your joint pain.

Exercises for arthritis

Your doctor or physical therapist can recommend types of exercises best for you, which might include:

Range-of-motion exercises

These types of exercises relieve stiffness and increase your ability to move your joints through their full range of motion. Range-of-motion exercises involve moving your joints through their normal range of movement, such as raising your arms over your head or rolling your shoulders forward and backward. These exercises can be done daily or at least every other day.

Strengthening exercises

These exercises help you build strong muscles that will help support and protect your joints. Weight training is an example of a strengthening exercise that can help you maintain your current muscle strength or increase it. Do your strengthening exercises every other day — but take an extra day off if your joints are painful or you notice any swelling.

Aerobic exercise

Aerobic or endurance exercises help with your overall fitness. They can improve your cardiovascular health, help you control your weight and give you more stamina. That way you'll have more energy to get through your day. Examples of aerobic exercises that are easier on your joints include walking, riding a bike and swimming. Try to work your way up to 20 to 30 minutes of aerobic exercise three times a week. You can split up that time into 10-minute blocks if that's easier on your joints.

Other activities

Any movement, no matter how small, can help. If a particular workout or activity appeals to you, don't hesitate to ask your doctor whether it's right for you. Your doctor might give you the OK to try gentle forms of yoga and tai chi. Be sure to tell your instructor about your condition and avoid positions or movements that can cause pain.

Tips to keep your joints safe

Start slowly to ease your joints into exercise if you haven't been active for awhile. If you push yourself too hard, you can overwork your muscles. This will aggravate your joint pain.

Consider these tips as you get started:

Apply heat to the joints you'll be working before you exercise. Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat treatments should be warm, not painfully hot, and should be applied for about 20 minutes.

Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.

Exercise with slow and easy movements. If you start noticing pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice inflammation or redness in your joints.

Ice your joints after exercising. This can reduce swelling and pain. Use a cold pack on your joints for 10 to 15 minutes.

Trust your instincts and don't exert more energy than you think your joints can handle. Take it easy and slowly work your exercise length and intensity up as you progress.

Don't overdo it

You might notice some pain after you exercise if you haven't been active for awhile. In general, if your pain lasts longer than an hour after you exercise, you were probably exercising too strenuously. Talk to your doctor about what pain is normal and what pain is a sign of something more serious.

Tell your doctor if your exercise causes:

Persistent fatigue or increased weakness

Reduced range of motion in your joints

Joint swelling

Continuing pain

If you have rheumatoid arthritis, whether or not you should exercise during general or local flares is up to you and your doctor. Consider working through your joint flares by doing only range-of-motion exercises, just to keep your body moving.

Exercise programs for people with arthritis

Check with your doctor about exercise programs in your area for people with arthritis. Hospitals and clinics sometimes offer special programs, as do local health clubs.

The Arthritis Foundation conducts exercise programs for people with arthritis in many parts of the United States. Programs include exercise classes — in water and on land — and walking groups. Contact your local branch for more information.

[Muffie's Mom]

The Truth About Losing Fat On Your Stomach

Do you know anybody who does not wish to get rid of the fat on one particular area of their body? I have not met anybody like that! "If I could only get rid of my big belly"! "Oh, I wish my thighs we...

Do you know anybody who does not wish to get rid of the fat on one particular area of their body? I have not met anybody like that!

"If I could only get rid of my big belly"! "Oh, I wish my thighs were slimmer"! Does it sound familiar?

Even skinny people are often unhappy with the excess fat in some areas of their body. We've all seen those skinny men with huge bellies!

This common problem is accompanied by a widespread belief that you can lose the fat on a "problem area" by exercising that particular area. Some people do hundreds of crunches in attempts to flatten their stomachs, others buy the "miracle" ab gadgets and bulky "hip slimming" machines from TV.

Were you about to call the 800 number to buy the "latest and greatest" ab roller?

Hold on to your hard-earned money!

The belief that you can lose fat on a specific part of your body by exercising that area is a myth! Targeting the "spots" of your body for fat loss is called "spot reducing", and it simply does not work.

Exercising certain areas of your body will strengthen the muscles there, but it will not remove the fat from them. Your newly developed muscles will be hidden under the layer of fat.

What about those heavily pitched creams, wraps and rubber belts that supposedly "melt the fat away"? Those are just plainly scams.

The creams and body wraps can temporarily give your skin smoother appearance, but they will do absolutely nothing for fat loss. All kinds of weight loss belts, pants and other clothing will make you sweat, thereby causing some loss of water weight which is mistaken by most people for fat loss. But they will not help you lose even one gram of the actual fat!

There is no way to tell your body where exactly it should lose its fat.

Each person's body has its own unique shape and fat distribution pattern. The places where the fat goes first are, unfortunately, where it comes off last.

So the only way to lose that fat is by losing weight in general.

The only healthy permanent way to lose weight is by making lifestyle changes to incorporate healthy eating and increased activity.

When you do that, the fat will come off everywhere on your body, including those "trouble spots".

And yes, you will then have that body that you always dreamed of!