Beginning Kettlebells

If you haven't given kettlebells a try, follow this short total-body kettlebell workout and see for yourself what all the hype is about. Start with a bell that’s a comfortable weight and perform 1 to 3 sets of 8 to 20 reps of each of the following exercises.

The Swing: This is a great exercise for your core and lower body. Start by holding the handle of a kettlebell with both hands using an overhand grip. Stand with legs hip-width apart. Squat down with your arms extended downward between your legs. Draw your body up using your hips and swing your arms out in front of you so that they are parallel to the ground (don't let them go above chest height). Tip: Make your hips, not your arms, do the lifting here.

Figure 8: This is another great move for your core. Start in a squatting position, holding a medium kettlebell in your right hand between your legs. Circle the kettlebell between your legs and grab onto it with your left hand, creating a figure 8 shape as you move it around and between your legs.

Two-Arm Pull: Hold the handle of a medium kettlebell with both hands and stand with feet hip-width apart. Squat down, keeping arms straight. Then thrust up, pulling the kettlebell to your chest by bringing your elbows above your shoulders. Note: Skip this one if you have shoulder problems.

Smart Snacking

Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:

• Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Tip: Lose Weight by Eating Less Fat

Even without extreme dieting, eating low-fat foods leads to healthy weight loss.

To lose weight without your stomach eating itself, here are some easy ways to eat less fat:

• Switch to low-fat milk and yogurt, or try a soy or hemp version.
• Cut down on butter, cheese or eggs. You can also try alternatives like vegetable oil spreads, or use apple sauce or ground flax seed instead of eggs when baking.
• Cut the fat from your meat, or eat leaner cuts.
• Eat fruit instead of fatty baked goods, which often contain animal-based saturated fats.
• Snack on vegetables, which may fill you up before you zip off for some fast food.