Step 10,000Aim to walk briskly for a total of 45 minutes each day to burn around 2000 calories a week (250 to 300 calories a day). Or buy a pedometer from a sports�� shop or via the internet and build up to doing 10,000, then if you can 15,000 steps �C over the day. Research now shows that this level of daily activity is most effective for weight control.
Reward yourselfIf you have set yourself some specific goals, for example, to have regular meals, or lose 3lbs in 2 weeks or eat your 5 a day, reward yourself when you have achieved it for example, with a new CD, seeing a movie, a new hairstyle, or outfit. It will also help to plan a big reward for when you have achieved your longer term weight goal. You will definitely deserve it.
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EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAYThis can be one of the hardest adjustments to make. After all, you are busy! You already have a full-plate? When do you have time to worry about filling your plate with more frequent meals?Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.
To refuel during and after exercise, add 5-10 grams of a special sugar called D-Ribose to your drinking water. It has a zero glycemic index (actually less than zero �� it lowers sugar), increased energy an average of 45% in a study I recently published, and prevents post exercise soreness.
Order your dressing on the side and then stick a fork in it -- not your salad. The small amount of dressing that clings to the tines of the fork are plenty for the forkful of salad you then pick up.
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