Nine Healthy Tips to Looking Fine in 2009

Let’s make this the year that all of our healthy resolutions and good intentions pay off for ourselves and our families.

The following nine simple, healthy tips will get you started on the road to a healthier, happier future. They cost nothing in terms of time and money, and require just a little time and minimal effort.

Look for opportunities to incorporate these healthy habits into your daily routine and notice the changes in the way you feel about your health and yourself. Share your success with your friends, family and co-workers.

1. Substitute water for one 20-oz bottle of regular soda each day. You will save enough calories to lose 26 pounds in a year.
2. Pick up the pace. By simply doing what you normally do a little faster, you’ll burn more calories and improve heart and lung function.
3. The average person makes about 200 food choices each day. When making those choices, pay attention to plate size, package size, serving size. By using smaller plates and bowls you will eat up to 60 percent less (if you don’t go back for seconds).
4. See it before you eat it. Put your serving in a bowl and avoid eating directly from the box, bag or package. You’ll consume about 134 fewer calories per sitting.
5. Sit up straight to eat, and you’ll eat about 10 percent less.
6. Taking the stairs for a total of just 2 minutes, five days a week, provides the same calorie-burning results as a 20-minute walk—and burns 100 to 140 calories.
7. Adults gain two hours of life expectancy for each hour of regular physical activity. Walking for as little as 30 minutes a day provides significant heart-health benefits.
8. Obesity is associated with 53 health conditions and has roughly the same association with chronic health conditions as 20 years of aging. Type 2 diabetes in the U.S. has increased 1000 percent in the last 30 years. Just a 10 percent weight loss will reduce your risk of developing heart disease, stroke, diabetes and high blood pressure.
   
9. Reward yourself. Acknowledge your achievements,even the small ones.
   

Reaching a goal takes hard work and you should be proud of your efforts and share your success with your friends, family and co-workers.