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Shape Up, Safely, for Summer
Date:5/12/2012

d suit your personality, the experts advised. "If you are a social person, try going to a group class like Zumba or step aerobics," Whitt said. "Conversely, if you are more into a solo workout, go with walking, running or even swimming. If you burn at least 250 calories through exercise and cut out at least 250 calories from food -- one 20-ounce bottle of soda -- you easily can lose at least 1 pound a week."
  • Don't skip meals. A better way to reduce calories is to keep a record of your food intake for a few days. "You'll find out where extra calories are coming from," Kitchin said.
  • Make wise food choices. Half of your meals should be fruits and vegetables, a quarter should be grains and the last quarter should be lean proteins such as poultry and fish. It's also important to choose low-fat and high-fiber recipes; limit your portions; skip sugary drinks; and opt for foods that are baked, braised, broiled, grilled, poached, roasted or steamed over those that are fried, buttered, creamed or breaded.

    • The experts said women should have no more than one alcoholic drink and men should have no more than two drinks per day.

    "Alcohol tends to increase your appetite and provides calories without nutrients," Whitt said. "If you skip it altogether, you can reach your goals more easily."

    An occasional treat doesn't mean you can't meet your weight-loss goals, the experts added. Getting in shape does not require perfection; just get back on track the next morning.

    More information

    The U.S. Centers for Disease Control and Prevention provides more information on how to become more physically active.

    -- Mary Elizabeth Dallas

    SOURCE: University of Alabama at Birmingham, news release, May 11, 2012


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