How to choose foods to improve digestion
Eat more fiber.
One of the best ingredients in food that will help with digestion is fiber. If you are running from a low level of fiber, start slowly.

OPTIONS:
- Start by increasing your daily intake of fiber by about 10% every week until you hit the recommended goal. This is 25 to 38 grams (0.88 to 1.3 oz) of fiber a day, depending on your age and gender.
- Eat some of the following food groups every day to lower the intake of fiber, slowly increasing the amount or frequency of fiber: fruits, vegetables, grains, oats, nuts, or (sometimes) a combination of foods. Beans, brown rice, beans, soybeans, and wheat are all great source of fiber, particularly compared to refined grains.
- Then you can work up to adding up how much fiber you are consuming as a small percentage of that fiber can be absorbed in food. Try eating low fiber versions of whole grains, leafy vegetables, or fresh fruit.
- You'll find that the lower-carb and sugar content of fruits and vegetables, the longer they last. The average amount of fiber is measured in milligrams/grams.

Start by increasing your daily intake of fiber by about 10% every week until you hit the recommended goal. This is 25 to 38 grams (0.88 to 1.3 oz) of fiber a day, depending on your age and gender.

A young woman is seen walking forward on a board. She walks to the end and raises her hands up in the air. she

OPTIONS:
- continues walking on the board and ends with her standing on it.
- continues walking back up.
- dives off the side and rises to the surface swimming to the end of the pool.
- then bends down in the water.

dives off the side and rises to the surface swimming to the end of the pool.

A group of boys are lined up, playing the drums. A couple of teams are inside the pool. they

OPTIONS:
- are playing a game of water polo.
- are championing each other with drums and balls.
- begin playing over and over again against each other.
- play wall ball, hitting the balls back and forth.

are playing a game of water polo.

How to lose pounds and stay that way
Exercise.
See your health professional and work out an appropriate exercise regime together. It must suit the condition that you are currently in and your body shape.

OPTIONS:
- A difficult exercise regimen may be recommended, but your physician will be able to advise you if it is safe and sound for you. That being said, you will be able to do what needs to be done physically and mentally if you exercise strenuously enough.
- It can be something that changes over time, as in you may not be able to lift weights now but this might become your goal for a few months' time. Walking briskly, swimming, mild gym work might all be good starters.
- Start slow-not the easiest to achieve. Hold a kitchen weigh-in scale.
- If exercise is your trademark, make sure to work with your health professional, as he/she will be able to assign some relevant weight. If you plan to take to the gym too, sit down and work out two or three times a week instead of two sessions per week.
It can be something that changes over time, as in you may not be able to lift weights now but this might become your goal for a few months' time. Walking briskly, swimming, mild gym work might all be good starters.