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all of the nonsense.

Friends, it is really not as hard as we fear. We can meet our goals (or at least come close) without a personal trainer, or running a marathon, or signing up to some weight loss program that our hall of fame heroes are advertising. I would like to share some of the strategies that I have used to help maintain my fighting weight since graduating over a decade ago. I am not an expert, but the school of hard knocks is all about trial and error.

1."Everything in moderation" is a time-tested truth. We could do ourselves a huge favor by knowing "when to say when". I don't just mean with alcohol (I still have problems with that one). I am talking about everything from eating and sleeping to work and exercise. When we do too much, our bodies pay the price. Ours is a society that demands more and more. Just take a look at our slim European counterparts. They enjoy the finer things in life, but do so with a bit of temperance. They also take more time to enjoy life. The daily siesta and mandatory vacation time probably help.

2.Eat smart. Avoid that temptation to stop at the drive-thru, no matter how attractive the value meal. Eating a couple of eggs, whole grain toast and a serving of fruit is a filling breakfast. Having a grilled chicken sandwich with a side of mixed vegetables makes a satisfying lunch. Dinner of chicken or fish with a salad or vegetable and rice or pasta makes 3 squares. I usually fill the snack cravings with a whole grain snack, fruit or meal replacement bar and follow it with (and this is the key) something caffeinated. It can help to control the appetite and the urge to eat impulsively, as well as boosting the metabolism.

3.Do something. Exercise is the obvious counterpart to any diet. "Energy in, energy out" is an equation that we all learned in high school. When you eat a lot of calories, you need a lot of activity to burn them. Restricting calorie intake will reduce the energy that is available to burn. Balancing these two can help you find the equilibrium that is right for you. So whether you are a gym rat or you love chewing up miles on the open road, exercise creates the environment within to help you return to your fitness glory.

4.Hydrate. Every article that I have read about increasing lean muscle mass or burning fat stresses the importance of getting plenty of fluids throughout the day. Unfortunately, caffeine and alcohol do not count. However, water, sports drinks and juices do. There are all types of equations

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