The key to taking off excess weight and body fat is to exercise and eat healthy foods. When dieters added exercise to their weight loss plans, they doubled their success rates. So, if you are serious about making some lifestyle changes to lose body fat, adopt these habits:

Get in at least 1 - 2 hours of aerobic exercise a week. Walking briskly for 20 to 30 minutes three or four times a week works wonders when done on a regular basis. Eat less fat and more fiber. Fat contains twice the number of calories per gram as protein and carbohydrates. Throw out your deep fryer and learn to bake and grill. Don't skip meals. Skipping meals will lower your metabolism. So, eat three to five times a day and stick to low-cal snacks and calorie-free drinks. Eat only when you are hungry, and slow down when you eat. Eat only when you are seated and have food on your plate...don't graze! Also, use smaller portions. Become more active! Take the stairs instead of the elevator. Get up and take a walking break after sitting at your desk, computer or TV for long periods.

The more active you become, the more calories you'll be burning. When you exercise, you add muscle tissue, and muscle is much more productive than fat at burning calories.

This month's healthy living tips:

• For more information on the "Get on Track" program, click here to read its web page, or call the Covenant Health Information Line at 541-4500.

• Eating Right and Exercising can Prevent Cancer