101 Ways To Get In Better Shape And Stay That Way

To calculate your body fat, write down how much you weigh (be honest no one will see this but you). Multiply your weight by 703. Next, write down your height, in inches. Multiply by that same number. Then you will divide your weight number by your height number. That is your BMI. For example, if your weight were 150 pounds x 703, your weight answer would be 105,450. If your height is 5'4", that would be 64 inches x 64 for a total of 4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of 25.7.

21. Read the Label

Get into a habit of reading the labels on food. While they may have messages such as "Low Fat" or "Reduced Calorie" written all over the front of the package or can, when you read the label and understand what you are looking for, you will probably be surprised. Regardless of what the claim may be, the label may tell another story. The FDA provides these important guidelines, therefore, should be what you look for. If the message and label do not jive, move on to a different product.

Fat-Free Less than 0.5 grams of fat per serving, with no added fat or oil Low fat 3 grams or less of fat per serving Less fat 25% or less fat than the comparison food Saturated Fat Free Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving Cholesterol-Free Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving Low Cholesterol 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving Reduced Calorie At least 25% fewer calories per serving than the comparison food Low Calorie 40 calories or less per serving Extra Lean Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood Lean Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood Light (fat) 50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese) Light (calories) 1/3 fewer calories than the comparison food High-Fiber 5 grams or more fiber per serving Sugar-Free Less than 0.5 grams of sugar per serving Sodium-Free or Salt- Free Less than 5 mg of sodium per serving Low Sodium 140 mg or less per serving Very Low Sodium 35 mg or less per serving

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