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Gainingmuscle is beneficial forweight management and body image. Yes, this is true for women as well asmen.Weight training is an


extremely beneficial activity. It adds bonemass and strength, and is a great calorie burner. And women don’t need to worry about becoming “too big.”Unless you have a bizarre hormonal system, you are not going to become bulky or overlymuscular. Addedmuscle enhances your curves and natural shape. Changing your proportions with a little extra musclemakes you look slimmer, and helps increase your metabolism. DO THIS› Ask a personal trainer at your gym to help you develop a sound weight-training routine for your fitness and strength level. Stick with it and enjoy the benefits.


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Exercise portion control. Experts agree: One of the biggest causes behind rising obesity rates is miscalculation of howmuchwe’re really eating.This often


happenswhen eating outwhere you don’t control the portion sizes, and you clean your plate nomatter howmuch is piled on it. DO THIS› Put aside at least 10% of the food on your plate to save for later. And before eating, drink 8 oz of water, and try the soup option before ordering the main course (you may be surprised at how satisfied it makes you feel).


Move it!Youmay be busting your hump in the gymafter work, but those nine hours sitting at your computer are going to catch up with you. Researchers


at theUniversity ofMissouri recently showed that prolonged periods of sitting lead to the body substantially decreasing production of the enzyme lipase, which helps break down fat. Being a desk ornament is something the body is not used to. It accommodates by storing fat, and it becomes very efficient at storing calories. Yourmetabolismjust drops. Any time you can get up,move around, take some stairs, or get out and take a few deep breaths, do so. DO THIS› Unless you’re a pilot on a transatlantic flight, get up, get out and get your blood moving on a consistent basis.


The Mediterranean diet offers foods both healthy and tasty.


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Be aware of howmedicationsmay affect bodyweight.Many common prescription medications have profound effects onmetabolismand


hormone fluctuations. Some psychiatric drugs, particularly the SSRIs, arewell-known for addingweight to the person taking them. Prednisone and anti-inflammatories can also add extra pounds.Do a little research, and ask your doctor ifweight gain may be a side effect. DO THIS› If a required medication does add body weight, ask your doctor if there’s an alternative that may not have this side effect. If may be something you have to live with, but there may be ways to counteract it. Again, tell your doctor of your concerns. He or she has probably encountered this problem with other patients and may have a workable solution.


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Improve your digestion. Fiber and “good” bacteria in the formof probiotics will help your digestive system break down food, which enhances


your immune system. Having a clean gut provides a host of benefits, including weight loss. You may also want to do the occasional cleanse to rid yourself of added weight that’s stuck inside your intestines. DO THIS› Beneficial bacteria can be found in cultured foods such as yogurt, but are also now available in other dairy foods, such as some varieties of cottage cheese. Also, supplements in tablet, capsule or powder forms (such as acidophilus or bifidus), are common. If the probiotic is being taken for main- tenance or preventive purposes, a reasonable dose would be about 1 billion organisms two or three times weekly.


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Food companies have your number. Junk food companies investmillions in developing addictivemunchies that capitalize on our weakness


for fatty treats.Have one potato chip, and the next thing you know, themouthfeel and strategic salty goodness compel you to finish the bag. The solution: Don’t start. Avoid processed and deep-fried foods whenever possible. DO THIS› Try theMediterranean diet,which consists of generous amounts of olive oil, fish, unrefined grains, fruit and vegetables; moderate consumption of dairy in the formof cheese and yogurt; and lowamounts ofmeat products.One reason itworks is because these ingredients prepared well can be quite tasty and satisfying.


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Use your social network. You’re not in this alone. Research continues to support the concept of relying on friends and your social network to help you


achieve your fitness and health goals.Working out with a friend, getting to know other people at your health club, using the Internet to connect with others on similar weight-loss journeys—all of these things help. Go on your fitness journey with a friend or a group of friends, and you’ll have a much better chance at success. DO THIS› Don’t hang around others who negatively affect your self-esteem or tempt you into living an unhealthy lifestyle. A


Photo: Thinkstock; Previous page: Thinkstock


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