1. Ditch that 20-ounce sugary soda that's become your afternoon pick-me-up.
Swap it for a diet version. In a year, making just that one substitution
every day, you can lose close to 25 pounds.
2. Find some health savvy Web sites and visit them periodically. Try
MayoClinic.com or peoplespharmacy.org. Another is the site for Center for
Science in the Public Interest.
3. Schedule a massage or manicure. They won't make you thin but they'll
help you feel good about yourself, which might just be the oomph you need to
get moving.
4. Walk around the block. Just one is fine. If it feels good, do it again.
Add another block every couple days.
5. Substitute low-fat or non-fat dairy product for a high-fat one. You
can lose five pounds in a year by simply swapping a glass of whole milk for
one if 1-percent. Also, try no or low-fat cottage cheese instead of the
4-percent variety.
6. Schedule your exercise as you would any other appointment. You wouldn't
miss a dental appointment or lunch with a friend. Treat your workout the
same way.
7. Park far away from the grocery store. Also, hoof it up and down the mall
a time or two before beginning to shop
8. Be a kid again. Jump rope, do jumping jacks, jump up and down, or swing.
9. Don't fret if you can't exercise as long as you'd like. Do 20 minutes
here, 20 minutes there. Or ten. Just do something
10. If you're really short on time do 20 minutes of weights. Experts say
that's more beneficial than 20 minutes of cardio because you're building
muscle, which increases metabolism.
11. Work out or walk with a friend. If someone is counting on you, you're
more likely to follow through.
12. Aim for at least six servings of fruits and/or vegetables daily. If you
have a glass of juice with breakfast and an apple on the way to work, you
are one-third there.
13. Don't be afraid of peanut butter. Sure, it's not exactly low-cal, but
it has protein as well as cholesterol lowering monounsaturated fat.
14. Keep a set of free weights at your desk, in your car, next to the phone.
When your hands are free, get into the habit of doing simple exercises such
as arm curls.
15. Sit down to eat. You'll pay more attention to what you are eating and
take it more seriously.
16. Learn to read labels. A calorie count of 125 may not sound like much in
a bottle of soda or sweetened iced tea until you see that the bottle
actually contains 1.5 servings.
17. Subscribe to a fun, healthy, info packed and easy to read magazine such
as Cooking Light or Prevention.
18. If you are traveling by air and are actually offered something to eat,
opt for nuts over pretzels. They are a few more calories but an ounce of
almonds (10-24) provide 35% of a day's supply of vitamin E, plus magnesium,
phosphorous and fiber.
19. Take the stairs.
20. Use mustard instead of mayo.
21. Try a new fruit or vegetable such as a pomegranate or persimmon.
22. Eat only half of that giant bagel. You will save at least 200 calories.
23. If you must have popcorn at the movies, opt for the smallest bag, it
holds plenty.
24. Take up knitting so your hands stay busy while watching TV or riding in
the car. Start gesturing more.
25. Eat breakfast. People who eat a healthy breakfast tend to keep weight off.
26. Get the most out of your antioxidant-packed tea by dunking the bag for
at least a minute.
27. Find out the nutritional breakdown of your favorite restaurant food by
checking out Restaurant Confidential put out by the Center for Science in
the Public Interest (cspinet.org).
28. Keep your workout equipment handy.
29. Instead of a full glass of wine, mix a half-glass with the same amount
of diet Sprite or club soda.
30. Keep moving, pace while on the phone, go up and down on your tiptoes
while standing in line.
31. Invest in a pedometer. Try to take 10,000 steps every day.
32. Let someone else clean the kitchen after dinner so you won't be tempted
by leftovers.
33. If you are the cleaner-upper, wash dishes by hand.
34. If you love chocolate, have one piece, take tiny bites and savor each
one.
35. Get up 30 minutes earlier than usual and use that time to walk or march
in place.
36. Before taking the first bite at a restaurant, put half in a to-go container for tomorrow.
37. Find something to do with your mouth other than to chew. Read aloud or
whistle.
38. Find an exercise you like.
39. Savor your meal and do not rush through it. Use cloth napkins, light
candles and make what's on your plate last.
40. Ease up on yourself. If you eat an extra cookie or don't exercise
consider these wise words from an old grandmother: If that's the worst
thing that happens to you today, consider yourself blessed.
41. Ease up on others. No matter how much you want them to get into shape,
they are the ones to make that decision.
42. Consider the ability to exercise a gift, not an obligation. How wonderful
to have arms that can lift a weight and legs that can walk.
43. Remind yourself that it took longer than a week to get out of shape, so
don't expect to be fit and firm by next Monday.
44. Repeat this mantra: I will not super-size. I will not super-size.
45. Order pizza with half the usual amount of cheese.
46. Take a low-fat cooking class.
47. Take care of your emotional health too. If you are a worrier, set aside
a certain time to worry.
48. Have healthy snacks handier than non-healthy snacks.
49. Opt for fresh fruit over fruit juice, it will provide fewer calories and
more fiber.
50. Put a gold star on your calendar every day your work out and treat
yourself to a new book or pedicure when a goal is reached.
51. Use treadmill time to catch up on your reading.
52. Ready? Congratulate yourself on the new you.