10 diet rules meant to be broken

Some food dos and don'ts are best ignored, experts say.

WebMD Medical Reference

Medically Reviewed by Dr Rob Hicks

Do these diet truisms ring any bells in your mind?:

• Don't eat before bedtime or you'll gain weight.
• Missing meals will help you lose the pounds.
• If you want to stay on a diet, eat at the same time every day.

Experts say these are among dozens of silly food 'rules' we often try to follow to the letter. Some are half-truths, some are complete myths, and some are clearly more harmful than others, but most of them won't help you lose weight or make dieting any easier.

10 food rules to ignore

 

1. Eating at night will pile on the pounds.
It's the total calories you consume over a 24-hour period - and more often, over a week - that causes you to gain weight, and when you eat those calories doesn't matter. That said, because you may be more tired at night, your resolve may be lower, so you may tend to eat larger portions, or more high-calorie foods, than you would during the day. But as long as you keep an eye on calories and portion size, feel free to set your hunger alarm to the time that suits your lifestyle.

2. It's best to eat at the same times every day.
Eating when you're hungry rather than when the clock says it's time to eat is a better strategy than eating at the same time every day. While it can help to keep some consistency to mealtimes, forcing yourself to eat when you're not hungry - or forcing yourself to wait when you are - only makes it harder to stick to your diet. If you must eat at a certain time,  for example, during a set lunch break at work - cut yourself some slack the rest of the day and eat only when your stomach says it's time.

3. Dieting with a friend always makes weight loss easier.
No one doubts that companionship and common goals can pay off for dieters. But there are some instances in which the buddy system may work against you and your friend.
If one friend fails and the other doesn't, it could upset the balance. Also if one friend falls off the diet wagon, the other may follow suit. Ultimately, weight loss is a personal journey. If you find it's easier with a friend, remember to compete only against yourself - not each other.

4. Dietary fat keeps you feeling full longer, so you'll eat less.
This was a well-accepted food rule for many years but new research has challenged this logic. It has shown that while fat does take longer to digest, it's actually the least satiating of any food group so it won’t help you control your appetite. The foods likely to stave off hunger the longest are protein foods, followed by carbohydrates, then fats.

5. When you disrupt your diet, you might as well wait until the next day to get back on track.
Nothing could be farther from the truth. Every meal matters, so if you ate a big piece of birthday cake at lunch time, you can still get back on track with your next meal. You don't have to have a full day of healthy eating in order for it to count.

6. Refusing food at a party or when visiting is rude.
If you had diabetes, or a severe food allergy to something, you wouldn't think twice about turning down food you weren't sure of - and you should feel that same sense of priority in turning down a food that you know will disrupt your diet - most people will understand.

7. Missing a meal every now and then will help you lose weight.
Missing a meal means you will be so hungry at the next meal that you are likely to overeat, say experts.  Not only that, missing meals can actually help lead to a slowdown of your metabolism, meaning you'll burn fewer calories.

8. Bread is fattening, nuts are fattening, pasta is fattening.
It's not what you eat that contributes to weight gain, it's how much you eat that matters most.
Whole wheat bread, for example, is a great source of nutrients, and it won't make you gain weight more than any other food with the same number of calories.

9. All calories are equal.
While it's true that 1,400 calories is 1,400 calories, experts say certain foods have a greater ability to fill you up before they fill you out. These tend to be fibre-rich, water-rich foods, like fruit, vegetables, and whole grains.
All calories are equal if all you're doing is counting calories to lose weight but if you care about how you are losing weight, or controlling your hunger, or the health of your body, then all calories are not of equal value.

10. If you don't clean your plate, you're wasting food.
Tying emotions to eating (like when you feel guilty about leaving food on your plate) sets the stage for emotional overeating. If you've been taught that cleaning your plate is the best way to show appreciation for a meal, consider showing your gratitude with verbal praise instead.
Food is simply a source of fuel for the body - not an emotional payoff or payment. If you don't feel right leaving the table until you've cleaned your plate, put less food on your plate to begin with.

SOURCES: Elizabeth Somer, MA, RD, author, 10 Habits That Mess Up a Woman's Diet. Abby Aronowitz, PhD, author, Your Final Diet; director, SelfHelpDirectives.com; Samantha Heller, MS, RD, senior clinical nutritionist, New York University Medical Center, USA.

Reviewed on February 20, 2012

© 2012 WebMD, LLC. All rights reserved.

Getting Started With Weight Loss

Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here's a step-by-step guide to getting started.

• Step 1: Make a commitment.
• Step 2: Take stock of where you are.
• Step 3: Set realistic goals.
• Step 4: Identify resources for information and support.
• Step 5: Continually "check in" with yourself to monitor your progress.

Step 1: Make a commitment.

Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you'd like to lose the weight by, the dietary changes you'll make to establish healthy eating habits, and a plan for getting regular physical activity.

Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.

Step 2: Take stock of where you are.

Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.

Keep a "food diary" for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.

Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.

Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?

Step 3: Set realistic goals.

Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.

Focus on two or three goals at a time. Great, effective goals are —

• Specific
• Realistic
• Forgiving (less than perfect)

For example, "Exercise More" is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal for the first week.

Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.

Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Step 4: Identify resources for information and support.

Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.

Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

Step 5: Continually "check in" with yourself to monitor your progress.

Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

Want to learn more?

Losing Weight
What is healthy weight loss and why should you bother?
Improving Your Eating Habits
Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you're not hungry and skipping meals (or maybe just breakfast).
Keeping the Weight Off
Losing weight is the first step. Once you've lost weight, you'll want to learn how to keep it off.

Resources: Centers For Disease Control & Prevention http://www.cdc.gov 

Losing Weight

What is healthy weight loss?

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.¹
Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Even Modest Weight Loss Can Mean Big Benefits

The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.²
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.

Want to learn more?

Getting Started
Check out our step-by-step guide to help you get on the road to weight loss and better health.
Improving Your Eating Habits
Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you not hungry and skipping meals (or maybe just breakfast).
Keeping the Weight Off
Losing weight is the first step. Once you've lost weight, you'll want to learn how to keep it off.

References

¹DHHS, AIM for a Healthy Weight, page 5. Available online:
http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf

²Reference for 5%: Blackburn G. (1995). Effect of degree of weight loss on health benefits. Obesity Research 3: 211S-216S. 2 Reference for 10%: NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Available online: http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf

Resources: Centers For Disease Control & Prevention http://www.cdc.gov  

Why You Should Exercise

A lot of people need to follow an exercise program, in order to remain healthy.  Below, you'll find several good reasons why you should start exercising now.

1.  Contributes to fat loss

It is well proven from scientific research all over the world that physical exercise contributes to weight loss.  If you burn more calories than you consume through nutrition, you'll lose weight.  When you exercise, you burn more calories than when you don't.  It's really simple - the more you exercise, the more weight or fat you'll lose.

2.  Prevent disease

The chances of developing several various diseases has been proven to decrease when exercising.  These diseases include heart disease, cancer, diabetes, and the stroke.

Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise.  We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health.  To prevent this from happening, start exercising.

3.  Improving disease

Many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above.  By following a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more.  All of this is scientifically proven, which is why you should start exercising today.

4.  Enhance your state of mind

Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body.  These chemicals will fight depression and make you feel happy.  The body releases these endorphins only 12 minutes into the workout.

There is another chemical known as serotonin that is increased during and after a workout. The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.

5.  Enhance your wellness

When you are in great shape and well fit, you'll have more energy and you'll notice that your overall mood is improved.  You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.

6.  Persistence

Exercising regularly will give you more energy, which can help you be more productive at home and at work.  Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for.  This can help you increase your persistence and prevent you from going off track while you aim for your goal.

7.  Social capabilities

After a workout on a regular basis you can boost your self esteem.  This can help you look better and you'll be more comfortable as well.  Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported.  Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship.



After knowing all of these tips and reasons to exercise, you shouldn't hesitate to get out there and exercise.  You can exercise at home or go out there and join a gym.  There are several different ways that you can exercise, all you have to do is select a few that you like.  Take a little bit of time out of your day and start exercising - you'll feel better than ever before and your body will thank you.

Fat Burning Tip #3

Fat Burning Tip #3: Lift Weights
 
Adding more muscle by lifting weights can also help with burning fat, especially if you're also dieting. Lifting weights:

• Preserves muscle mass -- If you diet to lose weight, you actually risk losing muscle as well as fat. Muscle is metabolically active, so when you lose it, you also lose the extra calorie-burn muscles can provide.
• Keeps your metabolism going -- Some studies have found that a diet-only approach to weight loss could lower a person's resting metabolic rate by up to 20% a day. Lifting weights and maintaining muscle helps keep the metabolism up, even if you're cutting your calories.
• Helps you burn extra calories -- If you lift weights at a higher intensity, you can actually increase your afterburn, or the calories you burn after your workout. As About.com Weight Training Guide Paul Rogers states in his article, Burn More Fat, "If you can get afterburn...that’s a bonus because you burn fat during the exercise and after you cease as well."

21 Ways to Burn Fat Faster 


Strength Training Resources

• Getting Started with Strength Training
• Strength Training Workouts
• Fat Burning Strength and Cardio Circuit Workout
• Weights Circuit Training Program for Burning Fat

There's no way around the fact that, when it comes to burning more fat, we have to work at it. There is no magic exercise, workout or pill that will do the job for us. But, the good news is that it doesn't take much activity to push the body into that fat burning mode. Try incorporating some type of activity every day, even if it's just a quick walk, and build on that over time as it becomes more of a routine. Do that and you're on the way to burning more fat.

_Sources:
Kinucan, Paige and Kravitz, Len. "Controversies in Metabolism." www.drlenkravitz.com. Retrieved Oct. 3, 2007.

Kravitz, Len. "Fat Facts." IDEA Fitness Journal, Sept. 2007.
Thompson, D.L. et al. "Substrate use during and following moderate- and low-intensity exercise: Implications for weight control." European Journal of Applied Physiology and Occupational Physiology 1998; 78(1), 43-49.

By Paige Waehner, About.com Guide

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Fat Burning Tip #2

Fat Burning Tip #2: Exercise Consistently

It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But, it's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly, your body:

• Becomes more efficient at delivering and extracting oxygen -- Simply put, this helps your cells burn fat more efficiently.
• Has better circulation -- This allows the fatty acids to move more efficiently through the blood and into the muscle. That means fat is more readily available for fueling the body.
• Increases the number and size of mitochondria, also known as cellular power plants that provide energy for the body.

And, don't forget, regular exercise will also help you manage your weight. The more activity you engage in, the more calories you'll burn, and the easier it is to create the calorie deficit needed to lose weight.

Tips for Consistent Exercise

• Schedule some exercise time every day, even if it's just a few minutes.
• Split up your workouts. You can get the same benefit from short workouts spread throughout the day as do with continuous workouts.
• Change daily routines to incorporate activity. Park at the edge of the parking lot at work to add more walking time, or add an extra lap at the mall when shopping. Integrating more activity into your usual routines will help you stay active, even if you don't have time for a structured workout.
• Make exercise your focus and schedule the rest of your day around it instead of trying to squeeze it in when you can. If it's not a priority, you won't do it.

Go to Fat Burning Tip #3 

By Paige Waehner, About.com Guide

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

How to Burn Fat

Turn your body into a fat burning machine

I once had a client who asked, "When I eat too many calories, how do they know to go straight to my thighs? Do they have some kind of homing device or what?" I suppose that's one way to look at it since our genes usually determine where we store excess fat and how and where we burn fat. A more important point is that, if we didn't eat too many calories, we wouldn't have any extra calories to store. We have no problem gaining fat but trying to burn fat is another problem.

We all have areas where fat cells seem to congregate and, sadly, thrive. The real challenge is how to burn fat. We hear a lot about fat burning, from working out in the 'fat burning zone' to eating foods or taking supplements that supposedly burn more fat. But, gimmicks aside, what we all want to know is: What's the best way to burn fat? Knowing a little more about how your body works can help you become a better fat burning machine.

The Basics of Burning Fat
 
If you're trying to lose weight, knowing how your body uses calories for fuel can make a difference in how you approach your weight loss program. We get our energy from fat, carbs and protein. Which one our bodies draw from, however, depends on the kind of activity we're doing. Most people want to use fat for energy, which makes sense. We figure, the more fat we can use as fuel, the less fat we'll have in our bodies. But, using more fat doesn't automatically lead to losing more fat.

Understanding the best way to burn fat starts with some basic facts about how your body gets its energy:

• The body primarily uses fat and carbs for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.
• The ratio of these fuels will shift depending on the activity you're doing.
• For higher intensity exercise, such as fast-paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown.
• For long, slower exercise, fat is used more for energy than carbs.
• When it comes to weight loss, it doesn't matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in.

This is a very simplified look at energy with a solid take-home message. When it comes to weight loss, what matters is burning more calories, not necessarily using more fat for energy. And, the harder you work, the more calories you'll burn overall. Think about it this way: When you sit or sleep, you're in your prime fat-burning mode. But, you've probably never contemplated the idea of sleeping more to lose weight, as lovely as that thought is.

The bottom line? Just because you're using more fat as energy doesn't mean you're burning more calories.

The Myth of the Fat Burning Zone
 
One thing we know is that exercising at lower intensities will use more fat for energy. This basic premise is what started the theory of the 'fat burning zone,' or the idea that working in a certain heart rate zone (around 55 to 65 of your maximum heart rate) will allow your body to burn more fat.
Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines and even on cardio machines at the gym. The trouble is that it's misleading. Working at lower intensities isn't necessarily a bad thing, but it won't burn more fat off your body unless you're burning more calories than you're eating. One way to increase your calorie burn is to exercise at higher intensities.

Does this mean that, if you want to burn more fat, you should avoid low intensity exercise? Not necessarily. There are some specific things you can do to burn more fat and it all starts with how and how much you exercise.

Go to Fat Burning Tip #1

By Paige Waehner, About.com Guide
About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Want To Get In Shape But Feel Too Busy? Simply Follow This Article

By Dr.Ashraf Hanafy Mahmoud Mohammed

Some people say that they're just too busy to exercise during the day but really want to lose weight or be healthier. This isn't a problem if you're creative and come up with ways to work out while doing everyday things. Here you're going to learn how exercise can be incorporated into your busy schedule.

You've probably been at the store having to wait in line thinking of how much of a waste of time it is. This isn't the case if you take that time to do a few calf raises while you're standing there. Just don't be afraid of what people may think because it's not about them when you're trying to be more fit. If you have someone with you, see if they could stand in line for you while you go on a few laps around the store.

Every day or so we get mail. This is a perfect time to get some of your exercise in. Every time you get a piece of mail, make it a point to do a few laps around where you live. You could just walk down the street and back or even run around your home. If you have an apartment with a lot of stairs, try taking a route around where you live where you have to climb and descend the stairs on your way back.

You don't always need to take an elevator or an escalator to get up a building. This is the perfect time to get some exercise in. While it may take a little longer than just taking another route, you can compensate for this by showing up at least 5 minutes before you have to be somewhere. You could also try parking your car further from where you're going so you can get in a few minutes of walking up to the door.

If you watch TV then you know that there are usually a lot of commercials that come on. Instead of just sitting there and paying attention to the commercials that you can see any time on TV, try working out some. Do some jumping jacks until the show returns, or take that time to climb up and down some steps. Have someone watch for when your show comes back on so in case you're afraid of missing it they can tell you its back on. If you think about it, there are roughly 3 commercial breaks during a half an hour show and each break is a few minutes long. This is plenty of time to get in a great workout.

The tips you have read are just some of the ways you can incorporate more exercise into your everyday life. You'll be sure to find more creative things you can do to keep in shape when you're just too busy to exercise. Nobody is ever too busy to do some of the above things, so don't let your schedule get in the way of your health!

Article Source: http://EzineArticles.com/?expert=Dr._Ashraf_Hanafy_Mahmoud_Mohammed

Hour's exercise 'to lose weight'

Women who want to lose weight - and keep it off - need to be exercising for almost an hour, five days a week, according to US experts.
 
The University of Pittsburgh study found the 55-minute regime was the minimum needed to maintain a 10% drop in weight.
Only a quarter of the 200 women in the study managed to lose this amount.
A UK expert said it was clear that regular moderate exercise was the way to lose weight, and keep it off.
Approximately two-thirds of adults in the UK are overweight or obese, with some estimates suggesting this could rise to nine in ten by 2050.
Research points to a combination of exercise and calorie control as having the best chance of success in weight loss - although the majority of people who attempt these diets fail to keep the weight off.
The latest research, published in the Archives of Internal Medicine journal, confirms that plenty of exercise is a key ingredient of success.
The Pittsburgh researchers looked at a group of overweight and obese women over a four year period.
They were all told to eat between 1,200 and 1,500 calories a day, and split into four different exercise programmes, varying the intensity and amount of exercise carried out.
After six months, women in all four groups had lost up to 10% of their body weight - but most could not keep this going.
The women who did maintain the 10% loss were those who reported doing more exercise, on average 275 minutes per week.

Hour target
 
In the UK, everyone is encouraged to manage at least 30 minutes of moderate exercise five days a week, but scientists say that people wanting to maintain weight loss need much more.
Professor Paul Gately, a specialist in exercise and obesity, from Leeds Metropolitan University, said: "This study is excellent - it's the best evidence that this higher level of exercise is needed.
"Thirty minutes a day is good for general health, but if you want to lose weight, you need to be doing more, and if you want to sustain weight loss, you need to be doing even more than that.
"In this country, between an hour and 90 minutes of exercise a day is the recommended level for maintaining weight loss."
He said that "moderate" exercise covered anything that made you slightly breathless, from brisk walking to gardening.
Some US researchers have been looking at novel ways to increase the level of activity among those with "couch potato" lifestyles.
Dr James Levine is helping develop the "Walkstation", a computer terminal with a treadmill instead of a chair.
Writing in the same journal, he said: "Sitting at one's desk uses barely any more calories than staying in bed, but walking at 1mph while working increases caloric expenditure by approximately 125 calories an hour."

Source http://news.bbc.co.uk/1/hi/health/7530345.stm#