5 small meals a day for weight loss

After age 20, your metabolism slows down by about 10 percent every decade, which could be a reason why you gain weight when you eat the same amount of food you did when you were younger. This sort of metabolic decline can be reversed by adopting a pattern of eating five small meals a day instead of three larger ones. It is never a good idea to eat big meals because your body can only use a certain amount of food, depending on your activities, and will store the rest as fat.

It is also never a good idea to eat only one meal a day or none at all; (Sandy) eating very little food confuses your body into thinking it is in starvation mode and slows down your metabolism, resulting in weight gain in the long run.

Get Physical

Everyone knows that exercise is an important component in weight loss. Physical activity speeds up your metabolism and burns excess calories. If your goal is to slim down, be as physically active as possible. Always choose the stairs over the elevator, and use your legs instead of a vehicle whenever you can. Join the gym, ride a bike, take a dance class, join a hiking club-whatever motivates you to get moving. Make it fun for yourself; once exercising seems like a chore, your weight loss results go right out the window.

From clinical research, success comes from exercising 4 times or more per week, for 30 minutes each time. If you feel too out of shape, begin your exercise program gently and gradually. Start by exercising only five minutes a day, but do it every day. Incrementally increase the time on a weekly basis-say, five additional minutes per week. By the end of the sixth week, you'll be up to 30 minutes. Be prepared to not only lose weight, but feel stronger, more energized, and happier.

~Excerpt from Dr. Mao's ~Secrets of Longevity

To reach 100, research suggests that it definitely helps to have the right genes. Longevity clusters in families; it has been documented that as many as eight siblings in one generation have lived to 100.

But long life isn't just a lucky break. Scientists' best estimate, is that genetic factors account for only 20 to 30 percent of a person's lifespan. Environmental and behavioral factors dictate the other 70 to 80 percent.

For instance, they tend to display relatively high levels of what psychologists label "competence"-the ability to achieve goals-and "conscientiousness," or self-discipline. These qualities may make it easier to follow through on the healthy habits the rest of us resolve to keep each New Year's Eve but abandon by the end of January.

With the hustle and bustle of the holidays - the season of giving - you probably find yourself giving a lot of energy, time, love and attention to the people in your life. We've all been on the receiving end of a thoughtful gift, a lovely holiday letter, or a great big bear hug from a favorite cousin. We've also been on the other side, perhaps the frenzied, hurried, anxious side of trying to make everyone happy.

I encourage you to take a moment each day during the month of December to give to yourself. Thank yourself. Appreciate yourself. Recognize and love yourself. You do a lot for other people all year long, and now is an excellent time to give yourself a moment of your own attention and appreciation. You deserve it.

Have a Very Happy, Healthy, Holiday Season, and we'll see you next year! ~Laurie~