Recommended fat

If, once you've reached your realistic target weight, you go back to your old eating habits and activity levels, you'll put the weight back on. It's as simple as that. Beware of 'how to be even skinnier' media messages that lure you into feeling dissatisfied. You have a life to live and enjoy, so hang on the satisfaction of being at a comfortable, healthy weight you can sustain. Continue to eat a balanced, lower fat diet with plenty of fruit and vegetables Don't avoid any foods, just watch portion sizes and limit the amount of certain foods Have three regular meals a day at regular times (starting with breakfast), and fewer snacks Eat out occasionally, but limit fast food
Sit down to eat your meals, take time over them and pay attention to what you're eating
Keep 'self-monitoring' to stay conscious of your new eating and activity habits Flexible Restraint

Many slim people who stay that way by 'watching their weight', show flexible restraint, rather than following rigid all-or-nothing rules. They make healthy choices most of the time, but no foods are seen as forbidden. This means enjoying small amounts of favourite foods without feeling guilty. And if you do over-indulge, or have a big night out, cut back a bit or do more exercise the next day to balance things out. Getting regular physical activity is one of the strongest indicators of long-term success. Not only does it burn calories and increase metabolism-boosting muscle, it also boosts self-esteem and beats stress.

Studies show that just walking for 30 minutes or so each day, plus some other activities during the week, may be enough. Exercise can be ? gasp ? fun! - Exercise doesn't have to be drudgery. Take a ballroomdancing class. Check out a local climbing wall or hiking trail. Push your kids onthe swings or climb with them on the jungle gym. Plan a neighborhood kickball ortouch football game. Find an activity you enjoy, and go for it. Exercise can put the spark back into your sex life.- Regular exercise can leaveyou feeling energized and looking better, which may have a positive effect on yoursex life. Exercise improves your circulation, which can lead to more satisfyingsex. And men who exercise regularly are less likely to have problems with erectiledysfunction than are men who don't exercise, especially as they get older. Exercise promotes better sleep. - A good night's sleep can improve your concentration,productivity and mood. And, you guessed it, exercise is sometimes the key to bettersleep. Regular exercise can help you fall asleep faster and deepen your sleep.

Prevent Chronic Health Conditions Exercise combats chronic diseases. - Regular exercise can help you prevent ? ormanage ? high blood pressure. Your cholesterol will benefit, too. Regular exerciseboosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-densitylipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowingsmoothly by lowering the buildup of plaques in your arteries. Exercise helps you manage your weight.-. When you exercise, you burn calories. Themore intensely you exercise, the more calories you burn ? and the easier it is tokeep your weight under control. Exercise strengthens your heart and lungs. -Regular exercise can leave you breathingeasier. Exercise delivers oxygen and nutrients to your tissues. In fact, regularexercise helps your entire cardiovascular system ? the circulation of blood throughyour heart and blood vessels ? work more efficiently.