How to Naturally Lose Weight

Instead, it’s a simple way to make weight loss a natural part of the life you already live. And guess what? It’s fun. You don’t have to give up the foods you love or join a gym. It’s about balancing calories in tiny ways that add up to big benefits. You just adopt some tricks naturally lean people do. Pick the ones you like, stick with them, and you’ll slim down and tone up – for good!

MORNING MAKEOVER:

Wake-Up Workout. When your eyes open, sit up slowly without using your hands. With legs straight out, lean forward until you feel a gentle stretch in your back and hamstrings: Hold, then, using your abs, lowers yourself flat. Rest and repeat two more times. Strengthens core.

Add Some Protein. Research has shown that the more you eat earlier on, the less you eat as the day wears on. So after your regular breakfast, add a hard-boiled egg or a part-skim mozzarella cheese stick to keep you feeling full - and away from that pre-lunch snack.

Balance Booster. While brushing your teeth in the morning, alternate standing on one leg as you switch mouth quadrants (every 30 seconds). Balancing develops your core muscles and may even be good for your brain. You can also do this at night before going to bed.

Be a Ballerina. As your wait for the water to boil, stand sideways, put one hand on the counter, and lift the outside leg straight out in front of you, keeping it extended. With upper body straight, hold for a few seconds and move it to the side; hold and extend it behind you. Do five to ten times on each leg. Tones outer thighs, hip flexors and quadriceps.

Coffee Saver. Instead of pouring that condensed milk into your mug, replace it with the same amount of low fat milk.

NINE-TO-FIVE FIXES:

Tone in Traffic. Use the time spent in bumper-to-bumper traffic to develop your buns of steel: Squeeze your derriere each time you tap the brake, holding for ten seconds. Shoot for ten to 15 squeezes a trip.

Snack Smarter. Portion out the day’s snacks into smaller bags, or buy single-serving portions. For example, four regular Oreo cookies have 200 calories versus the 100-calorie snack bag version. Go for the lower fat potato chips: a Lay’s Light bag has only 75 calories, while the regular has 150.

You Know Squat! At your desk chair, pretend you’re going to sit but don’t – stop and come back without using your arms. Always start squats by lowering your hips, not bending knees forward, and keeping your weight on your heels. Repeat the motion throughout the day (even at the washroom!) for 15 to 20 total. Strengthens quadriceps.

An Apple or More a Day. They’re packed with fiber and water so your stomach will want less. Plus, studies out of Washington State and Brazil have shown that people who eat at least three apples or pears a day lose weight. Try two small apples and two fewer large cookies.

Switch Your Soda. Your body doesn’t register calories from liquids the same way it does those from foods, so you won’t get those “stop eating” signals to help you compensate for the overload later on. Change from two glasses of frizzy drinks or fruit juice to the diet variety, or better yet, just drink water.

Talk it up. Every time you grab the phone, stand up and pace around. Heavy people sit on average two-and-a-half hours more per day than thin people, according to the Mayo Clinic.

Get Face Time. We use email so much we’ve forgotten what our co-workers look like. Pick a colleague or two who sits farthest from you and deliver ten of those daily messages in person. And go out of your way: Hit a bathroom or a copier on another floor – and take the stairs, of course.

Casual Day Payoff. You will blast more calories during the day wearing comfy clothes like jeans or khakis, sport shirts and soft-soled shoes than donning constricting suits, skirts and heels. Why? Because you walk more, a study found. Now you just have to convince the boss.

Try a Simple Chair Workout. Dips: If your chair has wheels, be sure to brace it against something for safety. Facing forward, place palms on the front edge of the seat with knees bent at a right angle. Lower butt towards the floor; raise and repeat for two sets of ten. Tones your triceps.

Lifts: seated in a chair with your back straight and your feet on the floor, squeeze your knees together then gently and slowly bring them towards your chest. Do two sets of ten. This simple exercise strengthens abdominals.

AROUND TOWN:

Tweak Your Treat. Instead of a large café latte and a double chocolate cake, get a small nonfat latte and a small low-fat raisin or carrot muffin.

Pump at the Pump. Firm your calves while filling the tank. With one hand on your car, stand on the balls of your feet and slowly rise up and down for as long as it takes your tank to fill.

Do the Pizza Pat. Pat the slice with a napkin to cut anywhere from a teaspoon up to a tablespoon of oil, and calories.

Shop till the Weight Drops. At the shopping mall, try on at least ten outfits – pants and shirts. No need to buy!

Eat Like a Kid. You don’t have to give up that quick lunch if you order smaller portions: Instead of a Big Mac and large fries, opt for the cheeseburger Happy Meal. You can even play with the toy.

Recharge Yourself. Anytime you’re waiting in line, stand evenly on both feet, clasp hands behind your back and squeeze your shoulder blades together to open your chest, an energizing yoga-based move that stimulated the nervous system. Hold for ten to 20 seconds while breathing in and out, taking longer on the inhale.

ON THE HOME FRONT:

Start with Soup. At the restaurant, order a clear soup instead of salad soaked with two tablespoons of dressing and you can save twice the calories. Plus you’ll feel fuller, so you’ll eat less when the entrée comes.

Play Footsie. After dinner, while you’re still sitting at the table, extend your right leg out and slowly bend it up and down, squeezing and holding in the up position for at least five seconds. Repeat on each leg five times. Sculpts quadriceps.

Climb Up. Taking the stairs for a total of just two minutes a day, five days a week, gives you the same calorie-burning results as a 20-minute walk.

Fill Up With Fruit. If you like indulging in pie once in a while, here’s how you can cave to the craving: Sprinkle fresh fruit – some cut-up apple, pear, or a handful of cherries – with some Equal, cover and heat it up in the microwave for a minute or so. Tastes just like pie filling.

Ease Into Evening. Sitting with feet uncrossed, grab your wrist and raise your hands above your head to lengthen the spine. Take a deep breath in as you reach and hold the position, breathing slowly in and out for 20 seconds, taking longer on the exhale. Instant relaxation.

Get Your Chocolate Fix. Instead of a candy bar, try a sugar-free, reduced calorie chocolate pudding snack with a squirt of nonfat whipped cream topping. Eat it with a baby spoon to savor it longer.

Crunch for Your Clicker. The average half hour TV show has eight minutes of commercials. Make reaching for the remote control worth it: Place it out of reach on the coffee table or, if you’re lying down, on the opposite arm of the couch. Every time an ad comes on and you reach for the remote, crunch until the show comes back on; you should reach 100-150 or so. Tones abs.

Lift Those Hips. Before you tuck yourself in for the night, try doing this; Lie on your back on the floor with your legs up on the edge of the bed or a chair. Slowly bend your knees, lifting your hips off the floor. Hold for five seconds, relax and repeat 10 to 12 times. This exercise firms up hamstrings and core.

THE WEEKEND:

Movie Time. Most people eat 45 per cent more popcorn from large-size containers, so make sure you get only a small and skip the butter, which adds more calories than the popcorn itself. And skip the large Coke and go for a bottle of water instead.

Catch This! Spend a half-hour tossing a Frisbee or kicking a ball with your kid at the park.

Cut the Cheese. Order your pizza with half the cheese or even cheese-less, and then sprinkle with a few tablespoons of Parmesan.

Fix Your Fries. Rather than asking for medium fries, get an order of onion rings (8 to 9 rings).

Scream for Sorbet. Indulge in some chocolate sorbet instead of chocolate ice cream.

Think About Your Drink. Consider beer or wine instead of a frozen drink: A glass of regular beer has 140 calories and a serving of wine has 126 calories, while a strawberry daiquiri has about 300 and a margarita 340.

Make Whoopee. Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse.

You might be tempted to jump on the scale after the first few days to see if you’ve lost. Don’t! With this long-term approach, you may not see the digits decrease right away. This is fine – you’re losing slowly, the way you should. Weigh in weekly if you want, but don’t obsess. If your jeans get looser, you know you’re doing great. The best way to track your progress is to pay attention to how you feel: Do you have less pain, more energy? Are you in a better mood? That’s what counts.