What You Can Do Right Now To Get In Shape

WHETHER you've been a sofa spud for weeks or decades, there's no better time than the present to turn off the television and turn on to a healthier lifestyle. Besides subtracting pounds from your frame and adding years to your life, a solid fitness regimen and good eating habits boost your energy, reduce your risk of illness, relieve stress and result in a body that you can be proud of.

So if you've been waiting for the right moment to get in shape, the right time is now! The following tips are guaranteed to get you on the path to lasting good health.

Get Movin'

Experts say that you only need 20 to 30 minutes of moderate physical activity three times a week to shape up your body. And you don't even need to perform it all at once. Splitting fitness into spurts throughout the day, experts say, is just as effective as a single session. So what constitutes "moderate" activity? Climbing the stairs instead of riding the escalator counts. Briskly walking 10 minutes around the neighborhood, three times a day, satisfies your daily exercise requirement. Pumpin' your body at the health club or the dance club, or shooting hoops with friends on the weekend burns calories. Anything you do with gusto that works up even a light sweat is exercise. If you've never exercised, or haven't done it in long time, experts say (after meeting with your physician) go slow and do what you can. Try to gradually increase the intensity and duration of your workout with each additional session. And remember, if an activity is easy to perform, easy to fit into your schedule and easy to love, chances are good that you'll stick with it.

Link Exercise A Favorite Pastime

You'll always find time for fitness if you link exercise to an activity you enjoy and can perform it with others who share your interest. If you have a fondness for a sport, sign up with a local league or start an informal one with your buddies. Always wanted to tap like Savion Glover? Take a dance class. Like to walk or jog? Join a walking club. Leagues, classes and clubs give the structure you need to continue working out consistently. They provide the built-in support system of fellow athletes and classmates, and a fun atmosphere that keeps you coming back for more.

Be Labelwise And Portion Savvy

You don't have to turn into a food fanatic to eat healthier and more sensibly. You easily can trim pounds of fat from your body and your plate just by becoming more knowledgeable about food. Read labels--they tell you what your naked eyes cannot (vital information on calories, fat and vitamin content, serving sizes, and the percentage of national nutrition requirements that each serving satisfies). And since you can't judge calories based on the size of an item, just reading labels can help you make wise food choices. It also helps to know what an actual serving size looks like. Many of us overeat and gain weight because we underestimate the calories we consume. For instance, a three-ounce serving of meat or fish--the amount you should eat with your meal--is only as big as a deck of cards. The easiest way to figure out most serving sizes is to use a measuring cup.

Eat Less Fat And Salt, Mere Fruits And Veggies

Many Blacks literally are eating themselves to death. The serious health problems that plague Black Americans--such as diabetes, heart disease and stroke--often stem from improper diets. But the good news is that you can still get down-home flavor without the fat, sodium and calories if you prepare meals healthier. Instead of frying, eliminate extra fat by baking or broiling meats, fish and poultry. Choose lean cuts of meat and white meat over dark for fewer calories. Rather than dousing dishes with salt, use different spices and seasonings or vegetables like onion, bell pepper and garlic to enhance flavor. And fill your plate with more fresh vegetables and fruits.

Keep Junk Food Out Your Home

The easiest way to eliminate empty calories from your diet is to keep them out of sight and reach. Cookies, candy, cakes, pies, chips, ice cream and sodas are loaded with fat and sugar and few nutrients. The calories in these innocuous items add up fast, and before you notice it, you've already consumed a full day's worth of calories long before dinner time. By keeping your cupboards relatively clear of these calorie culprits, you've already won half the battle since you can't eat what's not there.

Cut Back In Painless Ways

Starving yourself is as dangerous as gorging yourself. Skipping meals, eating unrealistically small portions and completely depriving yourself of the tastes and textures that you love initially may drain the weight off quickly. Butte results are usually short-lived since your body, and your will power, can't maintain such a rigid regimen forever. The best way to ensure lasting weight loss is by cutting back in painless ways. Eating 200 to 300 fewer calories a day and exercising just 30 minutes daily guarantees you'll lose at least a pound a week.

Cutting calories is surprisingly simple. For instance, each tablespoon of butter, oil and mayonnaise you cut out of your diet saves about 100 calories. Skipping that candy bar on your coffee break shaves nearly 300 calories from your diet. You can also limit calories by choosing smaller servings instead of "super-sizing" your meal. When the urge to splurge on off-limit food items hits, eat just enough to satisfy your craving, or find low-cal, low-fat substitutions for your favorite foods. As far as that half hour of exercise, 10-minute walks dispersed throughout the day, 30 minutes of aerobics, or a half hour of intense but moderate cleaning (such as vacuuming or raking the lawn) will easily meet your daily fitness needs.