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espite the confusion caused by Dman_v diet books and fad weightâ€"loss programs, weight loss ultimately occurs when fewer calories are consumed than we burn. Could it really be as simple as "calo ries in and calories out?" The short answer is yes. Unfortunately, this is where the straightforward ingredients for weight loss end. The variables that affect caloric intake and expenditure are numerous and anything but simple. â€" Genetics, emotions, stress, injuries, health, occupation, age, gender and other factors directly or indirectly affect our caloric balance. _ Over simplification of the complexi ty of these factors has created an epiâ€" demic of behaviours, such as meal skipping, bouts of overeating, emoâ€" tional eating and guilt. The following is a list of proven weightâ€"loss techniques (some obvious, some not so obvious) that are not only proven for longâ€"term weight manageâ€" ment but more importantly for health improvement. Many of these techniques require patience and practice as they involve changing previously learned behavâ€" iours. Make a plan with reference to these techniques and practice your plan daily. Keep this list handy and keep it in visible places. â€" Be sure to celebrate small victories as you shift your focus to the process of weight loss or "how you play the game" rather than the "score" on the bathroom scale. Weight loss takes time, but feeling better can start the moment you adopt any or all of the following techniques. Eat more fruits and vegetables The best part about fruits and vegâ€" etables is not what they are (nutritious, filling), it is what they are not (fattenâ€" ing, calorie dense, salty). Try to have a fruit or vegetable with every meal or snack. That will get you the recommended intake of fiveâ€"10 per day. Unless fruit stands become as popular as coffee shops, planning, chopping, packing and smart shopâ€" ping will be the keys to your veggie success. Decrease fat intake Fat is not only full of calories but it is readily stored in the body as fat. The easiest way to decrease fat intake is to decrease restaurant and Mercedes Benz Dealer Authorized Meticulous Restoration Original Paint Finishes Unsurpassed Collision Repair 15 Centennial Dr. Kitchener Oversimplification of how to lose weight is not the way to shed those extra pounds Specializing In BMW PORSCHE JAGUAR FINE AUTOMOBILE BODY AND PAINT MbiCth 519â€"578â€"2052 packagedâ€"food intake. _ Also, choose leaner meats, lowâ€"fat options and substitute with other flaâ€" vor enhancers. Eat breakfast, lunch and dinner Going more than three hours between meals or snacks can result in ravenous hunger, irritability and lack of energy. Try the approach of planâ€" ning to eat, rather than "planning" not to eat. However, the energy is short lasting and you will likely find yourself starvâ€" ing by the end of the work day. Eat when you are moderately hun gry and try to follow an eating schedâ€" ule. Snack wisely Not all snacks are created equal. Having an apple or cookie mid afterâ€" noon might seem like a treat and a source of energy. Have some protein with every snack â€" it causes the energy from carâ€" bohydrate foods to last longer and delays the onset of hunger so you can make wise decisions for your next Like eating more fruits and vegetaâ€" bies, having a protein at every snack takes careful planning and creativity. Write down what you eat Habitual eating is common and often occurs mindlessly. Writing down the foods and amounts we eat allows us to abserve our choices, reduces portion sizes and takes the guess work out of "dieting." Like any form of record keeping, choose the one that suits you and do your best even if you miss a meal. Problem situations could be related to food, mood, people, time of day, time of month or environment. In other words, we all have vulneraâ€" ble situations where we are likely to overeat, make poor food choices or abandon our weightâ€"loss plan. If we can determine what these situations are, we can develop strategies to stay on track. Be active every day Sure, we all know that activity burns calories but what you might not realize is that people tend to eat healthier on days that they are active. We‘ve all missed a walk or a workâ€" out only to have an evening of poor snacking since we figure we blew our exercise plan. Being active is the foundation to healthy living and does wonders to improve your confidence and overall mood. If you feel and eat better on days that you are unhappy, you may skip this recommendation. Forgive yourself for previous weight gain There are many reasons that can lead to weight gain. Genetics, age, stress, family, work, pregnancy, injury and illness can all contribute to weight gain. Although we all need to take some responsibility for Recognize "problem" situations Continued on page 12 Intrestermsatee _ WATERLOO CHRONICLE m/ I Signature Address City:__ I‘d like to contribute to the Waterloo Chronicle! 2 Please find a cheque for $26.00 enclosed for a 1 year contribution I‘d like to pay by _1 VISA _1 MASTERCARD G | SINCE 1978 Autd , Repair Ltd. sERVIcE _ 159 Erb St. W. (at Rostin) 519â€"885â€"1810 Come out to Breakfast for two Tuesday mornings for F RE E hooking for Move Business? Regular scheduled maintenance will keep you going We service all makes and models @ right here in the heart of Waterloo mEA Give us a call to book your appointment DON‘T LET YOUR VEHICLE DOWNI! Postal Code: WATERLOO CHRONICLE + Wednesday, December 12, 2007 + 11 SINCE 1978 Inmnvestors LGroup Exp. Date Retirement & Tax Specialist Russ McEachnie