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Here are some practical suggestions to help you improve your lifestyle for the year
2001 in the following topics:
The following suggestions were found in the January 5, 1998 edition of The
Columbus Dispatch.
Diet
1. To save hundreds of calories, switch from the
super-size burger to the junior size at fast-food restaurants.
2. Drink a 4-ounce glass of wine instead of a pina
colada and save 150 calories.
3. Eat your pancakes without butter and save 100
calories. Don't drown them with syrup, but pour a tablespoon on your plate and dip
each bite to get a taste. You will save 150 more calories.
4. Have two slices of cheese pizza instead of two slices
with the works and save 150 or more calories.
5. To save 100 calories choose an apple over
peanut-butter crackers from the vending machine.
6. Two ounces of pretzels have 100 fewer calories than
two ounces of potato chips.
7. Exchange a 12-ounce cola with a 12-ounce diet cola
or, better, yet, water, and save 150 calories.
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Exercise
1. Exercise and stretch while you are watching TV:
include abdominal crunches, push-ups, and leg lifts.
2. Thirty minutes of shoveling your snowy driveway will
burn 250 calories.
3. Deliver messages at work in person instead of by
email or phone.
4. Use the stairs instead of the elevator and burn one
calorie for every five steps.
5. Burn 160-300 calories by mowing the grass for half an
hour (pushing, not riding).
6. Playing singles tennis for 30 minutes will allow you
to burn 150-250 calories.
7. By swimming slowly for 30 minutes, you will burn
200-300 calories.
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General Advice
1. Be aware that "fat-free" does not
necessarily mean "low-calorie." A fat-free cookie may have as many
calories in it as a regular cookie.
2. It is alright to include an occasional high-fat food
or dessert; just balance it with lower-calorie choices that day or over the next couple
days.
3. Keep food and activity journal and track everything
that you do.
4. Be kind to yourself. You will feel better if
you give yourself a break instead of berating yourself for occasional slip-ups.
5. Drink lots of water. It will keep you feeling
full and help your body work most efficiently. Many people will confuse thirstiness
for hunger pains.
6. Flexibility is very important. Continue to work
on it by stretching before and after aerobic activity.
7. Don't be afraid to purchase a few personal training
sessions for yourself with a certified personal trainer. Express to him/her how you
want to learn the exercises so you can do it yourself.
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