One way to ramp up the challenge level of your fitness program is running on the beach. The sand is harder to run in than a sidewalk or grass and will work your legs and cardiovascular system much harder in a shorter distance.
Avoid foods with a high fat content, and do not drink or eat a lot of things that are high in sugar. Avoid fast food like the plague; it has some of the highest fat and sodium content you will find anywhere. Avoid drinking soda whenever possible.
To get an idea of how many calories you are consuming, keep a food diary. By keeping track of all the food you eat might
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