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Build Muscle

Your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

What Can 5% Do for You?

You don’t have to slim down to your high school size to get real health benefits. Losing just a few pounds makes a big difference. Five percent of your body weight -- 10 pounds for a 200-pound person -- can improve all kinds of health problems, and make you feel better, too. Talk to your doctor about whether it might help you.

Was It Something You Ate?

That doughnut at work seemed too good to miss. But now you want something else. Tasty in the moment, sugary drinks, candy, and pastries don’t give you lasting energy, so you’re soon hungry again. Better choices: anything with fiber, whole grains, fruits, or vegetables, healthy fats (salmon, nuts, avocado), and lean protein (such as eggs, beans, grilled chicken).