Lose Weight Forever - 50 Habits Of Naturally Thin People.pdf - Books - yavay

50 Habits of

‘‘Naturally

Thin’’ People

BY CYNTHIA DERMODY

T his is not a diet— or a rigor-

ous exercise program. (No-

body can stick to those for

long.) Instead, it’s a simple

way to make weight loss a

natural part of the life you already live.

And guess what? It’s fun! You don’t

have to give up the foods you love or

join a gym. It’s about balancing calo-

ries in tiny ways that add up to big

benefits. You just adopt some tricks

naturally lean people do. Pick the ones

you like, stick with them, and you’ll

slim down and tone up—for good!

How to Get Started

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. Then, work

into your routines however

many of these eating

tweaks and exercises (it’s

important to do both) you

need to achieve your goal:

• Slash a total of 100

calories each day to lose

about 10 pounds in a year.

• Slash 250 calories a day

to lose about 25 pounds.

• Slash 500 calories a day

to lose about 50 pounds.

This is based on a 150-

pound person; you may

need to cut more or fewer

calories, depending on

your weight, age and gen-

der. It also assumes your

normal calorie intake es-

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

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

out in front of you, keeping it ex-

tended. 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

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 low-

sugar whole-grain cereal with at least

three grams of ﬁber per serving, and

you’ll pass on that Danish. Saves 100

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

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)

your teeth, alternate standing on

one leg as you switch mouth quad-

rants (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

ILLUSTRATED BY INGO FAST

Morning Makeover

1 Wake-up workout When your eyes

7 Better your bagel You can walk

4 Balance booster While you brush

JANUARY 2006

Nine-to-Five Fixes

8 Tone in trafﬁc Use the time spent

Because you walk more, a study found.

Now you just have to convince the

boss. Burns 25

bumper-to-bumper to develop

your buns of steel: Squeeze your der-

rière 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

11 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. Strength-

ens quadriceps. Burns 15

day’s snacks into pint-size zip

bags, or buy single-serving por-

tions. For example, four regular Oreos

have 200 calories versus the 100-calo-

rie 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)

body doesn’t register

calories from liquids the same

way it does those from foods,

so you won’t get those “stop

eating” signals to help you

compensate for the overload

later on. Change from two glasses

of regular soda or fruit juice to

diet soda or a ﬂavored seltzer.

Saves 300

13 Talk it UP Every

will blast more calo-

ries during the day wear-

ing comfy clothes like jeans

or khakis, sport shirts and

soft-soled shoes than don-

ning constricting suits,

skirts and heels. Why?

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

one mini whole-wheat pita

instead of the usual two slices of

white or refined wheat bread for

your sandwich. Saves 70

12 Switch your soda Your

10 Casual day payoff Yo u

14 At lunch, pick a pita Use

LOSE WEIGHT FOREVER

They’re packed with ﬁber

and water, so your stom-

ach will want less. Plus,

studies out of Washington State and

Brazil have shown that people who

eat at least three apples or pears a day

lose weight. Try two small apples and

two fewer large cookies. Saves 100

out • Dips: If your chair has

wheels, brace it against some-

thing. Facing forward, place palms

on the front edge of the seat with

knees bent at a right angle. Lower butt

toward the ﬂoor; raise and repeat for

two sets of 10. Tones triceps. Burns 10

• Lifts: Seated in a chair with your

back straight and your feet on the ﬂoor,

squeeze knees together and gently

bring them toward your chest. Do two

sets of ten. Strengthens abdominals.

Burns 10

much we’ve forgotten what our

co-workers look like. Pick a colleague

or two who sits farthest from you and

deliver 10 of those daily messages in

person. And go out of your way: Hit a

bathroom or a copier on another

ﬂoor—and take the stairs, of course.

Burns 100

Outsmart the Scale

You might be tempted to jump on

the scale after the ﬁrst few days to

see if you’ve lost. Don’t! With this

long-term approach, you may not

see the digits decrease right away.

This is ﬁne—you’re losing slowly, the

way you should. Weigh in weekly if

you want, but don’t obsess. If your

jeans get looser, you know you’re

doing great. The best way to track

your progress is to pay attention to

how you feel: Do you have less pain,

more energy? Are you in a better

mood? That’s what counts.

your papers with a few wall

push-ups. Place hands wide at shoul-

der 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 10

push-ups. Strengthens chest and tri-

ceps. (For more desk exercises, go to

changeone.com/workout .) Burns 10

17 An apple (or more) a day

18 Try a simple chair work-

15 Get face time We use e-mail so

16 Firm as you file Pause from

JANUARY 2006

Around Town

19 Carry some weight When

takes your tank to ﬁll—for an SUV that

might be 50 raises! Burns 10

you’re grocery shopping or run-

ning errands, wear a backpack with a

5- or 10-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)

20 Tweak your treat Instead

with a napkin to cut anywhere

from a teaspoon to a tablespoon of

grease—and calories. Saves 50-100

the mall, try on at least ten out-

ﬁts, both pants and shirts. No need to

buy! Burns 60

of a large caffè latte and

a chocolate cream-cheese

mufﬁn, get a small nonfat latte and a

small low-fat raisin or carrot mufﬁn.

Saves 340

to give up that quick lunch if

you order smaller portions: Instead

of a Quarter Pounder with Cheese and

large fries, opt for the cheeseburger

Happy Meal. You can even play with

the toy. Saves 390

25 Recharge yourself Any-

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

time you’re waiting in

line, stand evenly on

both feet, clasp hands

behind your back and squeeze shoul-

der blades together to open your

chest, an energizing yoga-based move

that stimulates the nervous system.

Hold for 10 to 20 seconds while slowly

breathing in and out, taking longer on

the inhale. Burns 5

into a challenge: For every

piece of junk mail you pull from the

mailbox each day, do one lap around

your house or building, or up and

down a ﬂight of stairs. Burns 35-140

22 Do the pizza pat Blot your slice

23 Shop till the pounds drop At

24 Eat like a kid You don’t have

21 Pump at the pump Instead of

On the Home Front

26 Jog for junk mail Turn clutter

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