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| GET FIT : |
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- Getting In Shape
- Proper Shoe Sizing
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Getting In Shape
The Food and Drug Administration, or FDA, is part of the United States Government. FDA requires most food labels to list the amount of important nutrients the food gives you. Use food labels to choose healthy foods for losing weight.
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If You're Overweight, Slim Down for Better Health
Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Losing weight reduces the risk. This brochure tells you how to lose weight safely.
AskYour Doctor About Sensible Goals
Your doctor or other health worker can help you set sensible goals based on
a proper weight for your height, build and age.
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Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.
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Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk walking, most days of the week.
The idea is to use up more calories than you eat. You need to use up the day's calories and some of the calories stored in your body fat. |
Eat Less Fat and Sugar
This will help you cut calories. Fried foods and fatty desserts can quickly use up a day's calories. And these foods may not provide the other nutrients you need.
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Tips for Cutting Calories and Fat
- Eat plenty of vegetables, fruits, and grain products like bread and rice.
- Eat only small, single servings of foods high in fat or calories.
- Eat less sugar and fewer sweets.
- Drink less alcohol or no alcohol.
- Choose foods whose labels say low, light or reduced to describe calories or fat.
- Choose 1 percent or skim milk products and reduced fat cheeses.
- Replace ice cream with fat-free frozen yogurt.
- Replace sour cream with fat-free or low-fat plain yogurt.
- Make sure fish, poultry and meat are lean. Trim skin and fat.
- Broil, roast or steam foods.
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Eat a Favorite Rich Food, Sometimes
That may keep you from craving it. But eat only a small amount.
Make sure your other foods that day are low in fat and calories.
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Eat a Wide Variety Of Foods
Variety in the diet helps you get all the vitamins and other nutrients you need.
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Watch Out for Promises of Quick And Easy Weight Loss
Fad diets aren't good because they often call for too much or too little of one type of food. As a result, you may not get important nutrients you need daily.
Remember, if it sounds too good to be true, it probably isn't true.
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What About Diet Pills?
Diet pills you buy without a prescription won't make a big difference in how much you lose each week or how long you keep the weight off. If you do use them, read the label carefully. Because of possible side effects, like high blood pressure, never take more than the listed dose.
Also, be careful about taking cough or cold medicines with diet pills you buy without a prescription. These medicines may contain the same drug used in diet pills, or a similar drug with the same effects. If you take both products together, you may get too much of the same type drug. This can hurt you.
Before taking a cough or cold medicine while using diet pills, ask your pharmacist if it's OK.
Prescription diet pills may help some people. If you use them, follow the doctor's directions carefully |
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Before Signing Up For a Weight Loss Program, Ask Questions
Does the Company:
- Explain possible health risks from weight loss?
- Explain all costs?
- Include weight control over a long time?
- Have proof of success, not just praise by other people?
- Give a clear, truthful statement of how you're going to lose weight, including how much and how fast?
- Teach how to eat healthfully and exercise more?
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Proper Shoe Sizing - 10 Points for a Proper Shoe fit
Treat your feet right. They support you. You need to support them. Wear shoes that fit.
Poorly fitting shoes can cause bunions, corns, calluses, hammertoes and other foot problems. You can prevent some of these problems by paying attention to how you select your new shoes.
Here are some suggestions on proper shoe fit from the American Orthopaedic Foot & Ankle Society, the Nation Shoe Retailers Association and the Pedorthic Footwear Association: |
- Athletic shoes tend to run a half size smaller than dress / casual shoes.
- Select a shoe that conforms as nearly as possible to the shape of your foot.
- The size of your feet changes as you grow older.
- Most people have one foot larger than the other. Fit to the largest foot.
- Try your shoes on at the end of the day when your feet are the largest.
- Wear your shoes on carpet for 15 / 20 minutes before wearing outside. Check that there is adequate space (3/8" to 1/2") for your longest toe at the end of each shoe.
- Make sure the ball of your foot fits comfortably into the widest part (ball pocket) of the shoe.
- Don't purchase shoes that feel too tight, expecting them to "stretch" to fit.
- Your heel should fit comfortably in the shoe with a minimum amount of slippage.
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