(ARA) – If you’re trying to lose weight, it’s likely that you’ve heard or read about foods and behaviors that will derail your diet efforts. Whether it’s a chat with your friend or a blog on the Web, dieters face dilemmas about what are the best and worst choices when trying to cut calories and trim the waist. Instead of listening to gossip, take the advice of a registered dietician who can help you solve the five top diet dilemmas.

Seventy percent of Americans say they are concerned about their weight and 53 percent report they are actively trying to lose weight, according to the International Food Information Council Foundation. Registered dietitian Dr. Jenna A. Bell-Wilson, is co-author of “Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel your Active Life.” She provides solid, science-based information to help you achieve your weight-loss goals.

Diet Dilemma 1: Will low-calorie sweeteners make me fat or eat more?

The nutrition experts have spoken and the news is good for those looking for a sweet, but low-cal alternative to sugar – low calorie sweeteners, such as aspartame, do not get in the way of weight loss.The American Dietetic Association performed an in-depth review of the science using the systematic and rigorous “evidence analysis” approach to answer these burning questions: Does aspartame affect energy balance (weight loss)? And will aspartame make you eat more? After going through the relevant data with a fine-toothed comb, the esteemed team of registered dietitians and scientists determined that the answer is no to both, with the strength of the evidence receiving the highest mark, a Grade 1. What this means to weight loss-seekers and aspartame enthusiasts: sweet relief.

Diet Dilemma 2: If I eat in the evening, will it make me gain more weight?

“When we eat has a less to do with weight gain than how much we eat,” advises Bell-Wilson. She reminds clients to avoid a top-heavy meal plan by spreading calories out throughout the day to avoid overeating at dinner and in the evening. “We often blame weight gain on late-day eating, but really, weight gain can occur if our evening nosh is on high calorie foods that push us over our total calorie needs for the day,” she adds. Watch out for those late-night “trigger” moments – TV watching or chatting on the phone – to avoid munching on calories that you don’t need.

Diet Dilemma 3: Will specific foods help me burn fat?

The act of chewing, digesting and absorbing does use calories – it’s called dietary thermogenesis – but it’s not affected by specific foods like crunchy celery or tangy grapefruit. You can do something specific to burn fat, however. “Exercise and build muscle,” says Bell-Wilson. “The best way to burn fat is to exercise and when we have a greater amount of muscle mass, we become calorie (fat) burning machines.” So worry less about the work of chewing and expend more calories by taking a walk or lifting weights.

Diet Dilemma 4: Low/no fat = no calories. Right?

While low fat diets can help us lower our total calorie intake, and if we lower our saturated fat intake, can be good for our heart health, low or no fat does not equal no calories. “Read the food labels,” urges Bell-Wilson, “no or low fat doesn’t always mean low calories – especially if the manufacturers compensated for the fat reduction by increasing the sugar content.” In addition, Bell-Wilson notes that some types of fats are good for us – polyunsaturated and monounsaturated – which are found in avocados, nuts, seeds, vegetable oil spreads and some fish. “Lowering the fat in our diet, especially the bad [saturated] fat from butter or fatty cuts of meat, can be a way to reduce calories and benefit our heart health,” says Bell-Wilson, “but reading the label will reveal if it’s really a nutrient dense, low-calorie option for weight loss or a high-calorie food in disguise.”

Diet Dilemma 5: Will a crash diet or fast jump start my weight loss?

“The goal is to find a weight loss approach that is good for your health and can be sustained over time,” recommends Bell-Wilson. A quick fix or sudden fast will only put you at risk for nutrient deficiencies and can’t be maintained long term. “Eat a varied, calorie-controlled, plant-based diet” Bell-Wilson says. “And for weight loss success, incorporate physical activity on a daily basis.”

Have more diet dilemmas or need more support? Find your own registered dietitian from the American Dietetic Association www.eatright.org or from the Sports, Dietetics and Wellness Nutrition Dietetic Practice Group at www.scandpg.org.

Courtesy of ARAcontent

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One in five Canadians experiences stress-related health conditions, from headaches to heart and circulatory troubles. Of premature deaths, a large number are stress-related, with coronary heart disease leading the pack.

Technically speaking, a stressor is almost anything that triggers biological changes and produces what is called the “stress response”. Your body reacts to stress partly by activating adrenal hormones. The “fight or flight” response turns some adrenals on while turning others off. These hormones can increase sugar in the blood for fast energy for the brain and muscles. When extreme stress situations have ended, the hormones cortisol and adrenalin are supposed to be “turned off”, allowing other hormones to turn back “on.” However, chronic stress can prevent stress hormones from turning off, making it hard for the body to recover and relax. Continual high levels of stress hormones can cause cellular damage, blood sugar problems, and adrenal exhaustion.

Can you undo effects of chronic stress? Many people find relief through exercise, travel, hobbies, or by expanding their personal and social activities. Diet is also very important.

Dr. Joyce Johnson explains, “Stress can be caused by, and can cause, nutrient deficiencies. Before resorting to medications, I advise patients to improve their diets and take natural stress-supportive supplements. A balanced formula of B vitamins, such as B-Calm, can protect nervous system health and help prevent stress-related illness.”

She adds, “There are adaptogenic herbs like ashwagandha — well known to herbalists, but new to most Canadians — that help shut off the stress response and normalize cortisol production. Modern science and ancient healing traditions meet when companies like webber naturals use both to develop effective anti-stress supplements. Good food, exercise and appropriate supplementation can rebalance your nervous system to turn off chronic stress.”

- News Canada

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(ARA) – Hunger is a growing problem globally and the United States is not immune. Nearly 12 million American children have limited access to the nutritious foods they need to learn and live active, healthy lives.

Hunger impairs children’s health in significant and long-lasting ways by impeding growth and development, contributing to poorer mental health and playing a part in a child’s greater susceptibility to obesity.

On the other hand, the World Health Organization has reported that there are 1.6 billion overweight people in the world.

The rise in both obesity and those without enough resources for nutritious meals is creating plenty of areas of need. Here are some ways you can make a healthy investment in yourself and neighbors in need.

1. Volunteer

There are resources available to help locate volunteer opportunities all over the country – such as with Operation Frontline; a program from Share Our Strength that connects families with food by teaching them how to prepare healthy, tasty meals on a budget. You can find a volunteer opportunity near you by visiting www.strength.org.

2. Make a donation.

There are many great programs focused on long-term strategies to end childhood hunger – the difference between feeding a family tonight and helping to ensure that a family never again has to worry about where the next meal will come from. You may not think a dollar goes far, but by investing in the right organization, it can go further than you might imagine. For example, as little as $35 can help feed a child three meals a day for more than a month, according to Share our Strength. For less then the cost of a nice meal out, you can help a child forget about his hunger, and focus on just being a kid.

3. Get involved.

The national Lose for Good campaign from Weight Watchers focuses on both achieving better health and fighting hunger at the local, national and global level. For the Lose for Good campaign, as members lose weight between Aug. 30 and Sept. 17, Weight Watchers will donate up to $1 million to help feed children and families in need. Losing as little as 10 percent of your body weight can bring rewards like lowered cholesterol and reduced blood pressure.

In addition, food drives are being organized in Weight Watchers meeting locations across the country, allowing members to donate food in their communities to spread the good even further. Last year, as part of the Lose for Good campaign, 4 million pounds were lost by members and online subscribers and Weight Watchers donated $1 million to Share Our Strength and Action Against Hunger. Also, 1.5 million pounds of food was collected and donated to local food banks.

“Its well known that obesity has an impact on a variety of health conditions such as Type 2 diabetes, cardiovascular disease, and certain types of cancer,” says David Kirchhoff, president and CEO of Weight Watchers International, Inc. “At the same time, so many people in our country and abroad are struggling to get enough to eat. Now more than ever, we all need to take action – for our own health as well as the health of our families, friends and neighbors.”

As the leading organization working to end childhood hunger in America, Share Our Strength works to surround children with healthy nutritious food. “Children in America are hungry not because they lack food,” says Bill Shore, co-founder and executive director, “but because of a lack of access to programs that can help.”

To find a local Weight Watchers meeting near you, or learn more about Lose for Good, visit loseforgood.com.

Courtesy of ARAcontent

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(ARA) – Many favorite comfort foods are chock-full of fat and calories. But a few simple tweaks can transform familiar favorites into delicious and nutritious meals your family will ask for time and time again.

The nutrition experts at Mayo Clinic share their top five tips for healthy recipe makeovers that cut the calories, boost the nutrition, and keep the taste:

1. Cut the fat and sugar
When you cut sugar and fat out of your favorite recipes, you reduce the calories. Most recipes can be altered without making the food taste different. Reduce the amount of sugar by one-third to one-half and play up the other flavors in the dish by increasing the amount of spice, such as cinnamon and nutmeg, the recipe calls for. Replace half the fat (like butter or shortening) in baked goods with applesauce or mashed banana.

2. Swap out
Make whole wheat French toast instead of using white bread. Add fiber to family spaghetti night by using whole wheat pasta. Replace whole milk with 1 percent or fat-free milk and you’ll cut fat and calories without anyone even noticing.

3. When in doubt, leave it out
Do you really need extra cheese on top of your pasta? Or frosting and nuts on that brownie? While items like mayonnaise, butter and syrup might seem like a delicious bonus, leaving them out can reduce sugar, fat and calories. And, in most cases, you won’t even miss them.

4. Small plates mean a smaller waistline
You should eat enough food to be satisfied, but not enough to give you that uncomfortably full and bloated feeling. Strive for a variety of foods and reasonable portion sizes. If you’re served a huge portion of food at a restaurant, immediately ask them to box up half of it. It’s like getting two meals for the price of one.

5. Change techniques
Instead of frying, try baking, broiling or grilling. Instead of sauteing, try steaming. Use nonstick cooking spray instead of butter or oil and baste food with wine or vegetable broth instead of oil or fatty meat juices.

Making a few simple substitutions and changing your method of preparation can result in mouthwatering new versions of your family’s favorite foods. The next time you are looking for a delicious and nutritious meal without all the fat and calories, try these simple recipes from the Fix-it and Enjoy-it Healthy Cookbook.

Herb Marinated Steak

Makes four servings.
Prep time: 10 minutes
Marinating time: six to eight hours (or overnight)
Cooking/baking time: 12 to 18 minutes
Standing time: 10 minutes

Ingredients:
1/4 cup chopped onion
2 tablespoons fresh parsley
2 tablespoons balsamic vinegar
1 tablespoon olive oil
2 teaspoons Dijon-style mustard
1 clove garlic, minced
1 pound London broil or chuck steak

1. Combine onion, parsley, vinegar, oil, mustard and garlic in a bowl.
2. Place meat in a sturdy plastic bag. Add onion mixture, spreading it on both sides of the meat. Close bag securely.
3. Place filled bag in a long dish in case of leaks. Marinate in refrigerator six to eight hours, or overnight. Turn over at least once while marinating.
4. Pour off marinade. Place steak on rack in broiler pan so meat is about 5 inches from heat source. Broil about six to eight minutes on each side for rare; nine minutes on each side for medium. You can also grill the steak instead of broiling it.
5. After broiling, allow meat to stand for 10 minutes.
6. Carve diagonally across the grain into thin slices.

210 calories, 10 grams total fat, 3 grams saturated fat per serving.

Guilt-free Golden Mashed Potatoes

Makes eight servings
Prep time: 30 minutes
Cooking/baking time: 40 to 45 minutes

2 pounds Yukon Gold potatoes
2 reduced-sodium chicken bouillon cubes
1/4 cup skim milk
Half an 8-ounce package fat-free cream cheese, softened
1/4 cup fat-free sour cream
1/2 cup low-fat sharp cheddar cheese, shredded
1/4 teaspoon white pepper
2 teaspoons fresh parsley, chopped

1. Peel and cut potatoes into small cubes. Place in 4-quart saucepan with bouillon and water to cover.
2. Cover pan. Bring to a boil and cook until very tender, about 30 minutes.
3. Drain and return potatoes to pan.
4. Preheat oven to 425.
5. Mash potatoes with electric mixer or hand-held ricer.
6. Add all remaining ingredients to potatoes except parsley. Mix well.
7. Place six oval-shaped mounds of potatoes on baking sheet, lightly covered with vegetable spray.
8. Bake in preheated oven 10 to 15 minutes, or until golden brown.
9. Garnish with parsley just before serving.

118 calories, .5 grams total fat, .3 grams saturated fat per serving.

Recipes reprinted from “Fix-it and Enjoy-it Healthy Cookbook.” Copyright by Good Books. Used by permission. All rights reserved.

For more healthy cooking tips and recipes, visit MayoClinic.com.

Courtesy of ARAcontent

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Here are some unique exercise ideas that will get you and your family in shape:

1. Swing those hips with hula hoops
Hula hooping is just as much fun today as it was in your younger years. Buying a couple of hoops is an affordable way to get the family together, moving and smiling at the same time. Turn on some music and see who can hula the longest.

For mom and dad, consider using a sports hoop. These weighted hoops, like the ones from www.sports-hoop.com, help you to burn 110 calories with just 10 minutes of activity. These superior hoops help build cardiovascular fitness and muscles. Plus, the circular motion helps promote correct body alignment and posture.

2. Juggle your way to fitness fun
Do you know how to juggle? If so, spend some time teaching and practicing with your kids. If not, take to the Internet for instructions. Learning a new activity will take some time, but showing your children that even adults can learn new things is a great life lesson. Plus, your kids will love showing off their new talent to their friends.

Juggling burns calories and is a great way to increase hand-eye coordination. Add an extra healthy element by using tennis balls instead of balls filled with sand. Why? Tennis balls bounce and roll when you drop them, so you’ll be chasing them all over, thus getting more physical activity.

3. Shake your groove thing
Get your whole family together to practice different types of dancing. Have each person pick their favorite tune and follow their dance style — it can be silly, fast, slow or traditional. It’s a great way to let each person’s individuality show while moving your whole body.

Have a little more time? Coordinate a routine with your family and practice together. Have each person give input on the steps. You’ll have a great time bonding together and you never know when the routine will come in handy at a party or family gathering.

4. Pump up park time
Taking a walk to the neighborhood playground is commonplace for families, but what if you took this fun activity one step further? Pack some extras in a backpack for when kids are done with the monkey bars and slides. A Frisbee, lawn tennis and water guns offer additional fun for kids.

And don’t just sit on the blanket under the tree — get out and get involved. Be the parent who climbs all over the swing set. Run around after the Frisbee as your four-year-old learns how to properly throw it. You’ll be the coolest mom or dad in the park.

5. Be exercise class buddies
More gyms and community organizations are offering classes for both parents and their kids. Try taking a swimming lesson together. Perhaps yoga is something unique you and your daughter could share. Even karate classes are now being offered for families. Check around in your community to find out what options are available. Learning together as a family is a great experience.

Have your own fun family activity planned? Whatever it is, just get moving and you’ll build memories and muscles at the same time.

Courtesy of ARAcontent

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(ARA) – When it comes to healthful aging, a preventive approach is the key to success. By implementing some simple healthy habits today, we can achieve a healthier future. “Our bodies’ health — particularly as we age — requires that we take precautionary measures to strengthen ourselves,” explains Donnica L. Moore, MD, women’s health expert and advocate, and editor in chief of Women’s Health for Life (DK 2009). Consider her tips for healthful aging as part of an improved wellness plan.

Sleep Smart: Sleep not only helps revive the body, but also the mind. Research shows that skimping on sleep can have serious effects such as an increased risk of developing memory loss, cardiovascular disease and hypertension. Getting enough rest encourages a positive mood, healthy weight and better skin elasticity. If falling asleep is challenging, try lighting a soothing lavender candle or lowering the room temperature to help cool the body’s core temperature to a comfortable sleeping level.

Lather Up: Warm weather entices many people outdoors, but sun safety is essential. Aside from same-day dangers, like sunburn and heat exhaustion, overexposure to the sun can cause premature aging and, in some cases, skin cancer. To safely enjoy the summer season, apply — and reapply — an oil-free, anti-aging sun block every day for skin that is properly moisturized and protected from damaging UVA and UVB rays. Also, remember to wear a hat and sunglasses to help protect the scalp and eyes.

Shield Your Smile: The health of your smile is influenced by daily dental health routines, as well as dietary factors. Enamel loss can occur when acids from everyday food and beverages, such as fruit, yogurt, salsa, orange juice and sports drinks, attack the tooth surface. If left untreated, the result can be irreversible enamel loss, which can lead to larger issues such as cavities, sensitivity, veneers, dentures and even oral surgery. New Crest Pro-Health Enamel Shield toothpaste contains the active ingredient stannous fluoride, which binds to enamel to create a micro-thin shield against acid attack. It protects all these areas dentists check most: cavities, gingivitis, plaque, sensitivity, tartar, fresh breath and whitening.

Exercise and Energize: People who exercise frequently not only look better, but they feel better too. The short-term effects of exercise include better stress management and increased energy. Long-term benefits include easier weight control, stronger bones and muscles and a decreased risk of developing heart disease and diabetes. Consider tennis, golf, yoga and walking as these activities can be catered to any fitness level and age.

Aging is unavoidable, but the transition can be made easier — and healthier — by implementing a few small daily habits that have positive effects on the body and overall wellness.

Courtesy of ARAcontent

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As it turns out, you’re like the majority of women because, according to a recent survey, 74 percent of women admit they’d like to consume more water. Interestingly, women who drink Crystal Light drink 20 percent more water each day.

To support women who want to drink more water, Crystal Light launched the Water Way Challenge, which encourages people to drink two more glasses of water a day. Here are some tips to add drinking water into your routine:

* Water with every meal.
Every time you sit down to eat, take a glass of water with you. This healthy habit will help you drink at least three glasses of water a day. Try setting a pitcher of water on the table at mealtime so you can easily refill your empty glass. If you tend to eat out a lot, opt for water and ask your server to leave a pitcher on the table.

* Ode to the water cooler.
The office water cooler is not just a place for jokes and gossip, you can add a little flavor to it, too. As soon as you get to work, grab a glass and fill it up and make it even more delicious with Crystal Light. Keeping a glass of water in front of you will remind you to drink throughout the day. If your job doesn’t require you to sit at a desk, keep a glass within arm’s reach and make a habit of drinking water every time you take a break.

* Don’t forget your water bottle.
If you’re on the go, be sure to bring your water bottle. Keeping a reusable water bottle on hand is good for the planet and your body. Whether you’re picking the kids up from school, walking the dog, or shopping with the girls, be sure to stay hydrated.

* Take the challenge with friends.
Challenge your friends or co-workers to drink more water everyday. The Water Way Challenge encourages people to drink two additional glasses of water a day. You can join the challenge at DeliciousChange.com, where you can also learn more about Global Water Challenge, a coalition of leading organizations that helps ensure people in need have sustainable solutions and access to clean water.

Courtesy of ARAcontent

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“You can enjoy the sun and get fit at the same time,” says Karin Muskopf, senior product manager, MSN division of Microsoft. “And it’s easy to get the same results without the added cost of a gym. With MSN you can create a training program tailored just for you that doesn’t cost an arm and a leg — though they may be sore when you are done.”

The key to losing weight — and keeping it off — is to find the exercise and meal plan that fits your personality and lifestyle. For help, try these top tools and tips from MSN Health & Fitness at health.msn.com.

* Train by Type: Tone up and trim down anywhere. Why wait in line at the gym when you can get the same results online? Train by Type is an interactive feature that creates a personalized workout for your activity level and personality type. All you have to do is take a short quiz and you are presented with a series of six workout videos, motivational articles and tips tailored for your type. Whatever you are looking to firm, you can find a video for it online.

* Weight Loss Calculators. Three calculators that can help assess current body shape and how long it will take to reach a healthy weight-loss goal. The tools include a body mass index calculator, a metabolic calculator and a weight-loss calculator.

* Fit Zone. An interactive body map that helps find the right exercise for toning specific muscles. It can be used by anyone, from beginning to advanced exercisers, providing detailed, visual instructions for 128 exercises, as well as 25 end-to-end workouts.

* My Wellness Center. A free, personalized online wellness tool that helps set weight-loss and fitness goals. People are able to easily track their daily progress and create custom meal and exercise plans unique to their interest and goals. Wellness Center gives everyone access to the tools of a professional trainer, without the cost.

* Interactive Health Screening Tool: Measures your health history, asking you questions regarding your age, gender, cholesterol, lifestyle, etc. It creates a printable list of screening tests you may need. This makes it easy to take to your doctor to see what screenings are best for you and how often you may need them.

By combing technology as your trainer with the below tips, you will be feeling energized for summer in no time flat.

* Track your progress. By knowing where you are starting from, you can plan where you want to go. Set a workout routine and keep a journal to track your fitness progress — including training time, exercises performed, weight loss and food intake. Review the journal on a weekly basis to ensure you are on the right track. If you are slipping into old habits in one particular area, readjust and try again. By monitoring your progress, you will be able to maintain you motivation.

* Go outdoors. Research shows that taking your workout outside can rev up the intensity without making it feel more difficult. Avoid slipping into slow-paced walks — instead, walk fast and insert sprints into the long walk. Also, don’t jog the entire workout, instead vary the intensity. Focus on something ahead and sprint towards it, then run or walk at a slower pace, then sprint again.

* Pay attention to portions. It’s simple — when the amount of calories you consume matches the amount of calories you expend, your body weight is maintained. Consume fewer calories than you burn and you’ll shed pounds. The best tip for maintaining portion control is to serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you’ll eat and go for seconds, if really necessary.

For additional tips and tricks on using technology as a trainer, check out MSN Health & Fitness.

Courtesy of ARAcontent

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(ARA) – Megan Johnson did something at 33 that she’d dreamed of since college — she entered a bodybuilding, figure and fitness competition and placed a respectable seventh in the figure category.

What’s the big deal? In addition to her age — the average female figure contestant is about 28 — she’s a mom of four: Max, 7, and triplets Hank, Sam, and Sophia, 6. She also employed a rather unusual workout regimen for a competitive figure contestant.

“I gained 25 pounds in college,” says Johnson, “mostly because I’ve always hated cardio. Weights I would do, but I just wouldn’t do anything aerobic.”

When Max arrived, Johnson knew it was going to be even harder to lose weight unless she faced her cardio phobia. That’s when she found a local women’s-only fitness center whose philosophy combined strength training and cardio.

“I belonged to a serious weight-lifting gym and I had doubts,” says Johnson, “But I knew I would never realize my dream unless I changed tactics, so I quit my gym and jumped right in.”

Johnson checked her progress against a friend who was training for the same event. “She lifted weights and did cardio two to three hours a day, six days a week. I did my 30-minute workout, three to five days a week, and nothing else. Our results were comparable.”

Research supports Johnson’s experience. Addressing the American College of Sports Medicine recently, Dr. Richard Kreider presented the results of the 2008 Curves/Avon Fitness Study, which tracked 43,000 women through the 30-day challenge. Participants worked out at Curves three times a week and were encouraged to walk an additional 120 minutes a week. The women saw considerable decreases in weight, body fat, inches, blood pressure, cholesterol and blood sugar. “It’s possible to make significant improvements with this type of program,” says Kreider.

Johnson took multivitamins and followed her gym’s eating plan. She loved the flexibility, meal plans and recipes. “I make the chili all the time,” she says.

“People think you have to work out for hours a day to get really fit,” says Johnson, “but I’ve proven to myself that’s not true. As a mom of four, I don’t have time even if I wanted to. And the good news is, if I give it my all during those 30 minutes, I don’t have to.”

Megan’s Favorite Cozy Comfort Chili

“I make this in batches of 25 servings and freeze in one-cup portions,” says Johnson. “Take one out, reheat, top with cheese and enjoy.”

Ingredients:

Garlic, to taste
Onion, to taste
Celery, to taste
Bell Pepper, to taste
1 teaspoon oil
3 ounces 95 percent lean ground beef
1/2 can diced tomatoes, with juice
1/4 cup black beans, cooked
1/4 cup pinto beans, cooked
1/4 cup kidney beans, cooked
1/4 cup shredded low-fat cheese

Directions:

Saute your favorite vegetables and spices (you can use unlimited amounts of them) in oil. Add lean ground beef and cook through. Stir in diced tomatoes with juice, black, pinto and kidney beans. Stir and cook until bubbly. Top with 1 ounce (1/4 cup) shredded low fat cheese.

Recipe from the “Curves Fitness & Weight Management Plan.”

Courtesy of ARAcontent

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The 2008 Physical Activity Guidelines for Americans released by HHS states that adults can gain substantial health benefits from physical activity by doing two hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity coupled with strength training activities. A review by the American College of Sports Medicine states that a greater level of activity is needed to prevent weight gain, produce weight loss, or maintain a weight loss. Maintenance of a weight loss takes the most activity — 250 minutes a week. Starting slow and maintaining motivation are key to staying active for the long term. A great way to get started is to join a walking team and set a goal such as walking a 5K. The camaraderie and team spirit will help you stay motivated and keep you on track.

To boost your weight-loss efforts, Weight Watchers has engaged the Active Network, a leading online community that promotes exercise, to help encourage the importance of physical activity and support efforts to get more active. Active.com trainer Jenny Hadfield suggests the following tips to start moving more:

Go for the goal
Whether it’s to walk in a 5K, or simply set up a course in the neighborhood to walk with friends, set a tangible goal. Write that goal on paper and mark a date to reach it to stay accountable. Keep in mind that trainers estimate it takes an average of three weeks to form a new habit and eight weeks to prepare for a 5K (3.1 miles).

Evolution versus revolution
Evolve into a fitness routine; don’t give your body a reason to revolt. Start where you are instead of where you want to be to prevent injury or burn out. To determine your level of activity, get a pedometer and see how many steps you take in a day. Each week, try to increase the number of steps by 500 to 1,000 with a long-term goal of walking 10,000 steps per day.

Switch to manual
Bypassing everyday conveniences can help a person move more. Take the stairs. Climb the escalator. Keep your car parked at a large strip mall and trek from store to store. Walk to your coworker’s office instead of calling or e-mailing them. These small changes can add up to big results.

Get fit with friends and family
Gather a group of friends and set a time to walk or run each week. The commitment provides a built-in source of accountability and can make it more fun. Make activity a family event as well, by adding a sense of variety and adventure on the weekends. Whether it’s organizing a hike with your spouse or a treasure hunt with the kids, getting the buy-in from family with help you reach your goal.

Fitness checking account
Think of the food you eat as money spent, and the activity burned as a deposit, similar to a checking account. For those with busy schedules challenged to find a slot of 30 minutes to exercise, break it up throughout the day. Ten minutes at lunch walking the parking lot; 10 minutes power shopping at the grocery store; and adding 10 minutes to the walk to get the mail. Just like money, whether it’s one big deposit or three small deposits, all denominations add up. If you’re following the Weight Watchers program, adding up activity POINTS values can translate into extra POINTS values for food.

Visit a Weight Watchers meeting for additional support. To find a meeting location near you visit www.weightwatchers.comor call (800) 651-6000.

Courtesy of ARAcontent

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