FABULOUS FIT TIPS...

Ask a friend to be your "Fit Friend" and call him/her when you are tempted to eat too much.

Ask a friend to be your "Fit Friend" and work out or walk together.

Ask for fruit or flowers instead of chocolate on Valentine's Day.

Ask for salad dressing "on the side."

Ask your doctor about taking a multi-vitamin.

Avoid food as a reward.

Avoid food portions larger than your fist.

Bake a batch of brownies with applesauce instead of oil or shortening.

Bake or broil fish as an alternative to red meat.

Bicycle to the barbershop, or beauty salon instead of driving.

Bicycle to the store instead of driving.

Bring a healthy, low-calorie lunch to work, no take out lunches.

Buy 100% fruit juices over soda and sugary drinks, easier yet – drink water!!

Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.

Carry your groceries instead of pushing a cart.

Chew slowly, and pay attention to flavors and textures.

Choose a checkout line without a candy display.

Choose fruit for dessert.

Clean your closet and donate clothes that are too big.

Consume alcoholic beverages in moderation, if at all.

Cut back on added fats or oils in cooking or spreads.

Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.

Dance to music.

Do sit-ups in front of the TV.

Do yard work.

Don't eat right before bedtime.

Don't skip breakfast.

Don't skip meals.

Drink a glass of water before each meal.

Dump the "junk" and replace with healthy snack alternatives like apples, raisins, yogurt or carrots.

During the day, park at the back of the parking lot and walk.

Eat at a table instead of in your car.

Eat before grocery shopping.

Eat before you get too hungry.

Eat five servings of fruits and vegetables daily.

Eat healthy by following the Dietary Guidelines

Eat leaner red meat and poultry.

Eat more carrots, less cake.

Eat more celery sticks.

Eat sweet foods in small amounts.

Eight glasses of water a day is great, but just one glass can make a difference.

Exercise with a video if the weather is bad.

Explore different spices to spice up your food.

Fetch the newspaper yourself.

Flavor foods with herbs, spices and other low-fat seasonings.

Get off the bus a stop early and walk the rest of the way home.

Get to the mall 30 minutes before the stores open and get in a walk before shopping

Get your family and friends involved in a fitness plan.

Give gardening or home repair a try.

Go for a half-hour walk instead of watching a re-run on TV.

Go to a restaurant with a salad bar for lunch.

Grill fruits or vegetables.

Grill, steam or bake your food instead of frying.

If main dishes are too big, choose an appetizer or a side dish instead.

If you find it difficult to be active after work, try to work out before work.

Include several servings of whole grain food daily.

Increase the fiber in your diet.

Keep a journal of how much and what you eat.

Keep a pair of comfortable walking or running shoes in your car and office.

Keep to a regular eating schedule, including regular snack times to avoid "grazing" - eating all day.

Make a grocery list before you shop and only buy the things on your list.

Make a Saturday morning walk a group habit.

Mow your lawn with a push mower.

Pace the sidelines at your kids' athletic games.

Plan ahead - plan to find time for fitness and plan ahead to prepare healthy meals.

Play with your kids 30 minutes a day.

Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.

Remove skin from poultry before cooking to lower fat content.

Replace high-saturated fat or high-calorie seasonings with herbs grown in a small herb garden in your kitchen window.

Replace sugar-sweetened beverages with water and add a twist of lemon or lime.

Replace your Sunday drive with Sunday walk.

Reward and acknowledge your efforts.

Run when running errands.

Share an entrée with a friend.

Sit up straight at work.

Skate to work instead of driving.

Skip buffets or all-you-can-eat restaurants.

Skip seconds at meal times.

Snack on fruits and vegetables.

Split your dessert with a friend.

Start a home exercise group.

Stay active in winter.

Stop eating when you are full.

Stretch before bed to give you more energy when you wake.

Substitute vegetables for other ingredients in your sandwich.

Swim with your kids.

Take a family walk after dinner.

Take a walk or do desk exercises instead of taking a cigarette or coffee break.

Take small trips on foot to get your body moving.

Take the long way to the water cooler.

Take the stairs instead of the escalator.

Take the wheels off your luggage.

Take your body measurements to gauge progress.

Take your dog on longer walks.

There are 1,440 minutes in a day - use 30 of them for daily exercise.

Top your favorite cereal with apples or bananas.

Try a green salad instead of fries.

Try a new fruit or vegetable like jicama, plantain, bok choy, starfruit or papaya.

Try a new sport with friends instead of watching it on TV.

Try brown rice or whole-wheat pasta.

Try your burger with just lettuce, tomato and onion.

Use a snow shovel instead of a snow blower.

Use fat-free instead of whole milk.

Use nonfat or low-fat sour cream, mayo, sauces, dressings and other condiments.

Use smaller dinner plates to control portion size.

Use vegetable oils instead of solid fats.

Vary your activities, for interest and to broaden the range of benefits.

Walk briskly through the mall.

Walk during your lunch hour.

Walk instead of drive whenever you can.

Walk the beach instead of sunbathing.

Walk to a co-worker's desk instead of e-mailing or calling them.

Walk to work.

Walk to your place of worship instead of driving.

Walk your dog to the park.

Walk your kids to school.

Wash the car by hand.

When eating out, ask your server to put half your entrée in a to-go bag.

When eating out, choose a small- or medium-sized portion.

When walking, go up the hills instead of around them.

Work around the house.