How to Get Started
sentially stays the same (you’re not overeating today, running a marathon tomorrow) and your weight is stable. For instance, a 140-pound woman eats about 2,100 calories a day to maintain her current weight; a 210-pound man needs 3,150 daily to keep the scale steady. Now read on and start losing! Lose Weight Forever 50Habitsof BY CYNTHIA DERMODY ‘‘Naturally Thin’’People ILLUSTRATED BY INGO FAST 93 Morning Makeover
1.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, lower yourself flat. Rest and repeat two more times. Strengthens core. Burns 10
2.Go for the grains Not ready for Twigs & Rocks cereal? Sprinkle on
a few tablespoons of wheat germ or oat bran. Work up to 3⁄4 cup of lowsugar whole-grain cereal with at least three grams of fiber per serving, and you’ll pass on that Danish. Saves 100
3.Add some protein The more you eat earlier on, the less you eat as the day wears on, research has shown. So after your cereal, add a hard-boiled egg or a part-skim mozzarella cheese stick to keep you feeling full and away from that pre-lunch brownie. Saves 200 (or more)
4.Balance booster While you brush your teeth, 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. Burns 10
5.Be a ballerina As your coffee drips, 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. Burns 10
6.Coffee saver Instead of pouring that 1⁄3 cup of half-and-half (a whopping 105 calories!) into your mug, replace it with the same amount of 2% milk. Saves 60
7.Better your bagel You can walk 10,000 steps to justify your 500-calorie bagel with cream cheese, or try this: low-fat spreadable cheese like Laughing Cow Light on an English muffin. Saves 300 RD I JANUARY 2006 Because you walk more, a study found. Now you just have to convince the boss. Burns 25
8.Tone in traffic Use the time spent bumper-to-bumper to develop your buns of steel: Squeeze your derriere each time you tap the brake, holding for 10 seconds. Shoot for 10 to 15 squeezes a trip. Burns 10
9.Snack smarter Portion out the day’s snacks into pint-size zip bags, or buy single-serving portions. For example, four regular Oreos have 200 calories versus the 100-calorie snack bag version. Go for the lower fat chips: a Lay’s Light bag has only 75 calories, while the regular has 150. Saves 175 (over two snacks)
10.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?
this is a basic weight lose e-book you dont have to deit for it.Decide how much you want to lose and see how many calories a day it will take to make it happen by year’s end.