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I have been on a "diet" for the majority of my married life. When I got married (many years ago) I had no weight problem. Over the years my weight has fluctuated. If I didn't like sweets I probably would not have a problem. At this time my weight has been the same for about six months. I would like to loose five or ten more pounds, but if I can stay at this weight I would be happy. I would like to share a few tips with you. 

Drink at least eight glasses of water a day.

Keep a log of what you are eating each day.

If you get off your diet plan, don't beat yourself up, just start again.

Join a group that you think will be helpful to you.

 Jenny Craig 

Take Off Pounds Sensibly TOPS 

Weight Watchers 

If you need to weigh yourself, do it just once a week and always at the same time, and on the same scale.

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_{I also enjoy going to aerobics}

   

I believe aerobics also will help tone and trim your body, get with a good group of people and (most important) a qualified instructor. Walking is also a good exercise and easy to do. If you have a walkman by all means take it with you and put on some upbeat music. You could also buy a walking tape. I saw this interesting graphic at my local YMCA it is from Women's Sport and Fitness, October 1987, pages 16-22

Viewing this graphic,    should help to show the importance of remaining active.

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My Exercise List   

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_{1. During aerobics make sure while doing kicks that you don't lean back, some people will have a tendency to do this, try to keep your back straight or lean forward slightly.}

_{2. When you are doing sit-ups make sure that yours hands are just resting on the back of your neck for support, do not clasp them together this puts to much pressure on your neck.}

_{Ten Second Heart Rate} 

Age	60%	70%	85%
20-25	20	23	28
26-30	19	22	27
31-35	19	22	26
36-40	18	21	26
41-45	18	21	25
46-50	17	20	24
51-55	17	19	23
56-60	16	19	23
61-65	16	18	22
66-70	15	18	21

Find your pulse on your carotid artery located at the side of your neck with any two fingers except your thumb. Count each beat, starting with the number one, for ten seconds, compare this to the chart, according to your age, your target heart rate zone is anywhere between 60% and 85% of your maximum heart rate. The number that corresponds to 60% on the chart is the low end of your target and the number 85% is the high end.

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