"Weight creep" is the unwanted pounds that slowly show up on the scale. You may think that a couple of pounds here and there is no big deal. When it happens every holiday season, though, it can add up. If you are overweight, shedding as few as five pounds can make a difference in your health. Exercise may be the best way to keep a check on weight creep. How much exercise you need depends on the amount and type of the activity, and how much you eat. The more calories you consume, the longer or harder you have to work to burn them off. Burning off caloriesA medium-sized adult would have to walk more than 30 miles to burn 3,500 calories, or one pound of fat. Although that may seem like a lot, you dont have to walk the 30 miles all at once. Walk your kids to the bus stop instead of driving them. Take a walk during your lunch hour and spend more time exercising instead of eating. Walk across campus from class to class instead of hitching a ride. Take a 10-minute walk after a meal. These are small steps. It doesnt require a big change in your life, but it can make a big difference. The goal for a healthy lifestyle should include at least 30 minutes of exercise most days of the week. Even if you walk for 10 minutes, three times a day, youve reached your 30 minutes. To lose weight, you need to exercise more than that - for 60 to 90 minutes most days of the week. Do something you likeWalking is a popular option for people looking to get off the couch. If this is your choice, start slowly. Gradually put some swing in your arms and increase your speed and distance. After a while, you may want to add 3- to 5-pound hand weights to burn more calories and to gain more definition in your upper body. Check with your doctor first to ensure the weights wont aggravate an existing problem such as arthritis or hernia. Also make sure you pick an exercise that you enjoy. If you pick something you like, youre more likely to stick with it. Choose an activity that is right for your lifestyle, too. Whether you walk or kick box, doing it regularly is rule number one. Also, exercise smarter, not harder. Intensity is important, but first try increasing the length of your workout. Finally, "no pain, no gain" is a myth. Exercise should tire you, but it should never be painful. By:  Barbara Kunz, PhD

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 Here are a few tips for controlling your portion sizes.

• If you eat at a restaurant, ask for a container and take half of your meal home, or split your meal with your dining partner.
• If you like to snack while watching TV, measure out one serving of your snack - dont take a whole bag of chips with you into your TV room.
• Serve dinner by the plate, rather than family style (serving dishes on the table), youll be less tempted to load up on second servings if theyre not right in front of you.
• Start your meal with a clear soup or green salad to ease your hunger a bit so that you arent as likely to over eat.

If cutting calories leaves you feeling hungry, add extra servings of nutrient-dense vegetables like carrots, green beans and celery. While one-half cup of rice or pasta has about 100 calories, one-half cup of green beans has only 14 calories.

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