Keep the weight off

Courtesy of the Health and Wellness Center

Gaining weight as age progresses is not part of a natural process. It is the lack of physical activity and excess food intake that contributes to weight gain.

Almost all diet plans help people lose weight, but about 95 percent of people who lose weight gain it back. People who don’t gain the weight back have one thing in common — exercise.

The average American eats about 15 grams of fiber daily. Recommendations for good health are about double that — between 25 and 35 grams per day.

Some examples are:

— One medium apple has 3.7 grams of fiber

— 3.5 cups (1 oz) popcorn has 4.2 grams of fiber

— 3/4 of a cup of all-bran cereal has 10 grams of fiber

— 1/2 of a cup of pinto beans has 7.4 grams of fiber

Choose a sensible diet. The optimal diet should be low in saturated fat and cholesterol, and moderate in total fat.

For weight management and cardiac health, cutting back on total fat is a good idea.

High intake of fat can sabotage any weight loss efforts.

Foods in the larger sections of the fooc pyramid tend to be lower in fat.

Ten Ideas to Get Active

1. Use a push mower to

cut the lawn

2. Go for a walk to a

nearby park

3. Take the stairs instead

of an elevator

4. Bike to work, to run

errands or visit friends

5. Clean out the garage or

the attic

6. Walk with a friend over

the lunch hour

7. Volunteer to become a

coach or referee

8. Join a exercise class

9. Join a sports league

10. Park at the farthest

end of the lot