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 Quick Steps to Healthy Weight
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- Schedule time for exercise. Make exercise a priority, not an inconvenience
- Take the stairs. Climbing one flight each day without additional caloric intake equals a
three-pound weight loss each year!
- Go for the easy parking spaces - those far away from the door.
- Find a workout buddy. Make exercise fun!
- Don't leave your shopping cart in the parking lot - put it in the collection area!
- Cheerfully look forward to daily chores - view taking out the garbage as an exercise
opportunity!
- Add vegetables to every meal – cheese is not a vegetable!
- Always eat something healthy for breakfast - Twinkies is not a breakfast food!
- Reduce your intake of fried foods - fried catfish no more than twice a week!
- Know what makes a serving size - a 12 ounce ribeye is a serving size for a family of three!
- Use less or no sugar in coffee or tea - don’t be a sissy, drink it straight!
- If you really don't want it - don’t eat it!
- Splish, Splash! Drink lots of water - squeeze lemon or lime slices in!
- Are you fruity? Eat more plain fruit and less chocolate-covered ones!
- Enjoy yourself. Enjoy your food. Indulge occasionally.
- Honey I shrunk the food! Use smaller plates.
- Must-not-see-TV. Stop eating meals while watching TV or snacking during your favorite show.
Research plus common sense tells us we eat more when we're watching the tube.
- Brown bag it. Instead of buying lunch every day, or worse yet, skipping lunch altogether,
pack your lunch at least one day each week. Make a sandwich with whole grain
bread, low-fat meat, and lots of veggies like dark green lettuce, sliced
cucumbers and tomatoes, and grated carrots. Add a piece of fresh fruit or a
container of no-added-sugar mixed fruit or applesauce. Satisfy your sweet
tooth with yogurt or fat-free pudding and your need for crunch with pretzels
or baked tortilla chips. You'll save money and eat less fat, salt and sugar.
- Take your time - enjoy a leisurely and nourishing meal with your family. When
you eat quickly or while doing other things, it is easy to overeat. Satisfaction comes from
eating slowly, from savoring the smells, textures and flavors of food, from
letting your stomach tell you when to stop.
- Use your imagination - look for ways that you can increase your exercise and improve
your diet to achieve and maintain a healthy weight.
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