Try this...

1. Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
2. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well.
   
3. Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
4. Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
5. Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
6. Don't drink your calories: It's a common reason why you're not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber lemon or mint in order to save on important calories.
7. Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
8. Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
9. Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
10. Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for at least seven hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.

Boost metabolism- Formula for weight maintenance..

As long your the amount of calories you consume equals the amount of calories you expend,your weight should remain steady.If you are taking in more calories than your body camn metabolize and burn more energy and you want to loose weight,you will need to reduce the amount of calories you take in,increase the number of calories through physical exercise or most likely both.

It difficult to lose weight without changing the output side of metabolism equation;that is you need to bost your metabolism and increase its efficiency by eating healthfully and by exercising regularly and consistantly..

Burn More Calories

Know Why Men Burn More Calories than Women.. Males Generally have a 10 to 15 % percent faster BMR than females bcoz the male body has a larger percentage of lean muscle tissue.The simple fact is that muscle burn calories faster than fat.The more muscle you have,the more calories u burn,even at rest.

How Much Exercise Is Enough?

Malaysians Don"t Exercise Enough.
The country's national survey in 1996 indicated that only 31% of Malaysian adults(above 18) ever exercised,and less than 12% exercise adequately.Even fewer among our women ever exercised(25%) or exercised adequately(7.7%).
As a results,21% of our adults are either overweight(16.6%) or obese (4.4%).
The same trend is also seen among children here.A study by universiti Kebangsaan Malaysia in 2001 showed that only 24% of our primary school children are involved in any physical activities during their spare time ,such as jogging,swimming,cycling and active games.
As a result,20% of them are either overweight(13.4%) or obese (6%).

Health MInister ,Datuk Chua Soi lek in speech on 19 June 2004..

Six common mistakes to avoid when training for a marathon

If you run marathons or are preparing to run your first marathon, it is vital you avoid these six common mistakes.
Mistake Number 1
Carrying out any runs that exceed a 10 mile distance during the four-week period before race day.
For a runner with average leg strength, it takes at least a month to recover from strenuous marathon training so that the race itself can be completed with rested, healthy leg muscles. Scientific research suggests that during this month before the race no workout should cover more than about 10 miles. Violating this principle will weaken your quads, which means that come race day they will still be reeling from the previous four week’s punishing training schedule.
Correct strategy:
To promote better recovery while still enhancing the ability to run marathon-type distances carry out a long run every two to three weeks. Gradually increase the duration of this effort to 22 miles but only run 10 to 12 of them at race pace. On alternate weeks, complete shorter-duration quality training.
Complete the last long run at least four weeks prior to race day.
Mistake Number 2
Carrying out just one workout per week at faster than goal marathon pace.
For endurance runners in general, max running speed is a good predictor of marathon potential. Improvements in max running speed almost always lead to upgrades in marathon performance. However, it is difficult to enhance max speed when only one 'speed' session is completed per week, especially when that 'speed' session is more of a tempo run than a higher-intensity effort.
Correct strategy:
Complete at least two faster-than-marathon-pace workouts per week, mixing interval workouts at 10-K, 5-K, and 3-K pace with neural training (see Mistake no. 3) and placing less emphasis on tempo runs.
Mistake Number 3
Failing to complete any neural training i.e. failing to train at VO2max speed and omitting 'super sets' from the overall programme.
It is certain that VO2max workouts produce more gains in VO2max, lactate threshold, and running economy than any other type of training session; these three physiological variables are great predictors of marathon success. It is likely that super sets have a similarly strong physiological effect.
Correct strategy:
Carry out a neural workout every 10 to 15 days during the early stages of marathon training - and every week during the last eight weeks before a marathon.
Mistake Number 4
Emphasizing non-running-specific strength training.
Correct strategy:
Start preparations for a marathon with six weeks of whole-body strengthening, with an emphasis on exercises which involve most of the muscles in the body simultaneously and which avoid seated and reclining postures.
Then move on to hill training and exercises which duplicate key aspects of the gait cycle, including one-leg squats, high-bench step-ups, one-leg hops in place, bicycle leg swings, reverse bicycle leg swings, eccentric reaches with toes, and arrested step-downs, focusing on weight-bearing exercises which require high degrees of coordination and must be carried out with full body weight supported by one leg at a time.
Finally, finish with about eight weeks of explosive work, including hops, bounds, sprints, one-leg squats with lateral hops, in-place accelerations, Indian hops, drop jumps, and high-knee explosions. These moves enhance the ability to run fast, and as max running speed increases, it drags marathon pace along with it.
Mistake Number 5
Using gels during the marathon itself.
This is very tricky business, since exactly the right amount of water must be taken in with each packet of gel. Take in too much water - and you end up with a hypotonic sports drink in your gullet which delivers too few carbs to your leg muscles. Take in too little water - and you concoct a syrupy goo within your intestines which actually drags in water from surrounding tissues and spurs diarrhoea. Pour sports drink down your throat along with the gel, and you might as well begin scouting around for a Portaloo.
Correct strategy:
It is possible to use gels during the race, but you'd better have a sports-drink expert or exercise physiologist calculate your water intake for you. It's far easier to simply use a sports drink throughout the race (remember never to mix sports drink with water), a practice which will increase your chances of avoiding GI upsets and delivering enough carbohydrate to your muscles.
Mistake Number 6
Employing a training programme which is devoid of variety.
Correct strategy:
Avoid a too-heavy dependence on tempo and long running, substituting an array of higher-quality workouts, including neural sessions (see Mistake no. 3), lactate-stacker workouts (two-minute intervals at close to max pace, separated by four-minute recoveries), hill climbs, fartlek efforts, speed-strength circuits, 800-metre intervals at 3-K pace, 1200- to 1600-metre intervals at 5-K speed, 2000- to 2400-metre reps at 10-K pace, and competitions ranging in distance from 5K up to the half-marathon.
These kinds of exertions will have a much broader - and larger - impact on the key physiological variables which are important for endurance-running success, including VO2max, lactate-threshold running speed, and running economy. They will also promote the ability to run faster, which is critically important for all types of racing.
A note on Lactic Acid:
It's important to bear in mind that aqua jogging does not remove lactic acid from the leg muscles. In fact, if the aqua jogging is above a fairly minimal intensity, it will actually increase muscle lactic-acid concentrations. In truth, there's no need to fret about lactic-acid levels in the muscles. Most of the stuff is removed or metabolized within minutes after a workout is over, and of course lactic acid does not cause muscle soreness or stiffness.

Exercise as Medicine

Exercise is a medicine that can prevent or treat many disabling or fatal diseases..heart disease,cancer,stroke,hypertension,chronic obstructive pulmonary disease(COPD),diabetes and osteoporosis.Evidence-Based studies have found that exercise is highly effective as treatment and prevention fot those these diseases as well for health enhancement.

EXERCISE = CURES

Exercise brings health,Lack of exercise promotes disease.Exercise stimulates blood flow- i.e increase blood circulation Good health depends on good circulation.Impaired circulation is linked to conditions raging from heart disease and stroke to poor resistance and infection.

Exercise also stimulates,to due growth in muscle and bone,which benefits both young and old.As we age ,we lose muscle and bone mass and may develop problems in our muscles,joint and bones,such as Back Pain,Osteoarthritis or osteoporosis,reduce symptoms of depression,control body weight,improve musculoskeletal health condition such as lower back pain,osteoporosis and falls,as well as on obesity,depression,anxiety and stress,have been reported in number of studies(Nutrition Action Health letter, Dec 2008).

" From the top of your head to the bottom of your toes,bring physically active is the stimulus that gets most organs in the body to work at thier best" ...

WHEN TO EXERCISE

* The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions.

* Early morning, before the work day begins as this will make them more alert and energetic on the job.

* Try to balance your workout schedule among your job, family responsibilities, type of exercises and weather.

* You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat or digestion both make heavy demans on the circulatory system and in combination with exercise can be an overtaxing double load.

Referal - www.guardian.com.my