a Physical activity is very important for a healthy lifestyle, and it's difficult to be fit if you don't do any. However, it's always better to do some exercise than none at all. Here are some simple tips for you.
Eat smaller portions
You don't have to give up all your favourite food, but you'll have to eat less bread, sugar and fat. Take a smaller plate and put less food on it. But don't skip meals. It won't do you any good. Don't eat less fruit and vegetables. They are always good for you.
Concentrate on your food
Don't read or watch TV when you eat. Put your knife and fork down and chew your food slowly and carefully. You'll feel full sooner and won't eat so much.
Have healthy snacks
Forget about high-fat, high-calorie snacks: cookies, potato chips and soda. Make your own sandwiches with meat and vegetables. Drink water or juice instead of Coke and lemonade. Have an apple instead of a hot dog.
Drink a lot of water
Your body needs a lot of water. Drink at least two litres of water every day. Tea and coffee don't count!
Don't eat after 7 p.m.
Have your last meal at least two hours before you goto bed.
b There are hundreds of adverts for wonder pills and magic drinks-which promise to make you thin, but do they actually work? The answer is no. Most of them aren't safe either. If you take them, you can sometimes be putting your health in danger. They can cause headaches, high blood pressure and many other problems.
c There is no magic diet plan to help you become thin. Anybody who promises you that is telling you a lie. You can go on a very strict diet of fewer than 600 calories a day for a week or two and lose weight, but you won't be happy with the result. A diet like this will leave you feeling weak and give you headaches, bad breath and bad skin. When you finish it, the weight will come back quickly. You could even gain some excess weight. As a result you'll look and feel miserable.
d It's not necessary to diet if you eat properly and make sure you have a lot of vegetables and fruit every day. But if you live in a region where it's difficult to get them, you should take multivitamins.
e Not all of them are. Some juices contain a lot of sugar, which is bad for your teeth. When you buy juice read the information on the box. There must be no added sugar in it. As an alternative just have an apple or a carrot. They are better for you than any juice.
f Everything you do - smiling, talking, reading - burns calories. But if you want to be fit, you'll have to do more. Do some exercise in the morning or in the afternoon every day: ride a bicycle, go swimming or jogging, wash the floors in your home or walk the dog. Everything counts!
g A serving is a small portion of food.
one serving of grains = one slice of bread or one spoonful of rice, cereal or pasta
one serving of fruit = one piece of any fruit
one serving of vegetables = one potato, two spoonfuls of corn
one serving of dairy products = one yoghurt, one piece of cheese
one serving of meat / fish = one small piece of meat or fish