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The Athlete as a Role Model

             Calories, fat and fiber, the three keys to healthfully filling up while.
             Tracking your calories can be a simple and useful to manage the amount.
             of food you eat. Look at the nutrition facts on the labels of packaged foods.
             On average people eat 2,000 calories per day to maintain their.
             weight.This varies based on sex, age and level of physical activity.
             "Weight loss is a discipline.".
             " Treating weight loss is almost like treating cancer".
             Maintenance calories per day:.
             Basic metabolic rate( ideal weight x 10if a man 11.
             Then add 20 percent if sedentary 30 percent for light activity, 40 percent for.
             moderate activity , and 50 for very active.
             Add another 10 percent of the total, to get your calorie allowance for the day.
             3,500 calories equals one pound of body fat, so eating 500 less calories.
             less a day can help you lose a pound a week.
             women need at least 1,200 calories a day, while men 1,500 to feed their.
             bodies needed nutrients.
             Great Taste, More Filling.
             To limit fat intake, try switching to low-fat milk and cheese. Eat low-fat.
             meats such as skinless chicken and lean cuts of beef, lower-fat-fish such as.
             tuna packed in water instead of oil.
             Successful dieters take in empty calories only sparingly.
             You've Got to Move It, Move It.
             Many Americans live a sedentary life style.
             Report on Physical Activity and Health, and 54 percent do less than is.
             Recommendation of 30 minutes of moderate physical activity on most.
             days of the week. .
             Take a Walk, Go Dancing! .
             Without an adequate exercise program, it's going to be very difficult to.
             lose weight. It's going to be impossible.
             You can't lose weight without increasing your basic metabolic rate.
             How to Lose It.
             Calories burned per exercise.
             bicycling 410.
             jogging 740.
             jumping rope750.
             swimming 275.
             tennis 400.
             walking 320.
             Exercising Your Options.
             Muscle burns more calories than fat does, so adding some weight-lifting to.
             your workout can increase your lean muscle mass, raise your metabolism,.

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