The latest edition of Reader's Digest has an interesting article, Lose Weight Forever by Cynthia Dermody. Lose introduces healthier/exercise effective modes into everyday lifestyle to create attitude changes about the body. Attitude is the key word. I think that individuals who want to lose and maintain weight can both appreciate Dermody's tips.
My favorites:
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 low-sugar whole-grain cereal with at least three grams of fiber per serving, and you’ll pass on that Danish. Saves 100
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
Tone in traffic.
Use the time spent bumper-to-bumper to develop your buns of steel: Squeeze your derrière each time you tap the brake, holding for ten seconds. Shoot for ten to 15 squeezes a trip. Burns 10
You know squat!
At your desk chair, pretend you’re going to sit but don’t—stop and come back up 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 potty!) for 15 to 20 total. Strengthens quadriceps. Burns 15
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. Burns 50 or more
Firm as you file.
Pause from your papers with a few wall push-ups. Place hands wide at shoulder height against the wall. Take a couple of steps back so your body is at a slight angle and your weight is on your toes, and do three sets of ten push-ups. Strengthens chest and triceps. (For more desk exercises, go to changeone.com/workout.) Burns 10
Carry some weight.
When you’re grocery shopping or running errands, wear a backpack with a five- or ten-pound bag of sugar inside to increase resistance and burn more calories. Add purchases to your load as it becomes easier. Burns 20 (for an hour of errands)
Pump at the pump.
Instead of fuming over gas prices, think about firming your calves: 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—for an SUV that might be 50 raises! Burns 10
Shop till the pounds drop.
At the mall, try on at least ten outfits, both pants and shirts. No need to buy! Burns 60
Recharge yourself.
Anytime you’re waiting in line, stand evenly on both feet, clasp hands behind your back and squeeze shoulder blades together to open your chest, an energizing yoga-based move that stimulates the nervous system. Hold for ten to 20 seconds while slowly breathing in and out, taking longer on the inhale. Burns 5
Climb up!
Taking the stairs for a total of just two minutes, five days a week, gives you the same calorie-burning results as a 20-minute walk. Burns 100-140
Lift those hips.
Before you tuck yourself in, 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 ten to 12 times. Firms up hamstrings and core. Burns 10
Fix your fries.
Rather than asking for medium fries, get an order of onion rings (eight to nine rings). Saves 60
Make whoopee.
Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. Burns 300
