Continue...Heathly Living Advise

When You're in Your 30s ...

Week 2: Customize Your Eating Plan

• You may have kids by now. It's easy to pick at their food. Watch out for the extra nibbles — they add up.

• Try to get to bed no later than 11 p.m. to feel fresh in the morning and ready for your early morning walk or exercise.

• Try not to eat after 8 p.m. As you get older, you wear it in the morning.

• Take one multivitamin a day.

When You're in Your 40s ...

Week 2: Customize Your Eating Plan

• Your 40-something metabolism will not let you overeat and get away with it.

• Ramp up the intensity in your workouts. Work some hills into your walking. Lift slightly heavier weights. Do yoga for better flexibility as you age.

• Rid your kitchen of any processed foods. Try soy-based protein products (milk, veggie burgers, beans, tofu, shakes, energy bars).

• After 5 p.m., eliminate or minimize your intake of any starch (bread, pasta, rice, potatoes). Concentrate on salads, veggies, protein and fruit.

• Take one multivitamin a dayWhen You're in Your 50s ...

When You're in Your 50s ...

Week 2: Know Thy Body Comp

• Pick one morning a week and weigh yourself. Then, compute your body mass index (BMI). (Go to the tools area on the BODY CHALLENGE Web site where you will find a BMI calculator.)

• Aim to get your BMI in the 20s. In the best of all worlds, it should be less than 25. Don't fret if it's pretty high right now. Just keep progressing toward the 20s. This is, after all, a life journey. It's not just about scale weight anymore. You need to know your body composition.

• Have your body fat measured (step on a body fat analyzer at your health club, or buy one). The body fat norm for women over 50 is 25 percent to 32 percent; for men, it's 20 percent to 28 percent. Get out the tape measure and record your waist circumference, going across your belly button. Women, keep it less than 35 inches, and men, less than 40 inches.

• Make a note of your current clothing size.