This is not a diet -- or a rigorous exercise program. (Nobody 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 calories 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!

Morning Makeover

1. Wake-up workout When your eyes 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 calories

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

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)

4. 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

5. Be a ballerina As your coffee drips, stand sideways, put one hand on the counter, and lift the outside leg straight out in front of you, keeping it extended. 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

7. Better your bagel You can walk 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

Nine-to-Five Fixes

8. 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 10 seconds. Shoot for 10 to 15 squeezes a trip. Burns 10

9. Snack smarter Portion out the day's snacks into pint-size zip bags, or buy single-serving portions. For example, four regular Oreos have 200 calories versus the 100-calorie 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)

10. Casual day payoff You will blast more calories during the day wearing comfy clothes like jeans or khakis, sport shirts and soft-soled shoes than donning constricting suits, skirts and heels. Why? Because you walk more, a study found. Now you just have to convince the boss. Burns 25

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. Strengthens quadriceps. Burns 15

12. Switch your soda Your 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 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

14. At lunch, pick a pita Use one mini whole-wheat pita instead of the usual two slices of white or refined wheat bread for your sandwich. Saves 70

15. Get face time We use e-mail so 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

16. 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 10 push-ups. Strengthens chest and triceps. Burns 10

17. An apple (or more) a day They're packed with fiber and water, so your stomach 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

18. Try a simple chair workout

Dips: If your chair has wheels, brace it against something. 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

Around Town

19. Carry some weight When you're grocery shopping or running 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 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

21. 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

22. Do the pizza pat Blot your slice with a napkin to cut anywhere from a teaspoon to a tablespoon of grease -- and calories. Saves 50-100

23. Shop till the pounds drop At the mall, try on at least ten outfits, both pants and shirts. No need to buy! Burns 60

24. Eat like a kid You don't have 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 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 10 to 20 seconds while slowly breathing in and out, taking longer on the inhale. Burns 5

On the Home Front

26. Jog for junk mail Turn clutter 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

27. Use better butter No, you don't have to give up the real deal -- instead of a tablespoon of stick butter, use a tablespoon of whipped and cut half the calories. Saves 30

28. Step on it Before you lug those backpacks upstairs, stop and stand on the bottom step for these calf toners. Hold the banister with one hand. Bend your right leg and place the toes of your left foot on the edge of the step. Let your heel drop down, press into the ball of your left foot and rise to your toes. Pause; repeat with each foot for 8 to 12 reps. Burns 10

29. Start with soup Order a clear soup instead of a salad soaked with two tablespoons full-fat ranch and you can save twice the calories. Plus you'll feel fuller, so you'll eat less when the entrée comes. Saves 100

30. Play footsie After dinner, while you're still sitting at the table, extend your right leg out and slowly bend it up and down, squeezing and holding in the up position for at least five seconds. Repeat on each leg five times. Sculpts quadriceps. Burns 10

31. Make perfect pasta Substitute whole-grain pasta for semolina and you'll be satisfied with a smaller portion (1.5 ounces instead of 2). Saves 50. Or use the same amount of oat-bran pasta. Saves 90

32. 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

33. Fill up with fruit Like pie? Here's how you can cave to the craving: Sprinkle fresh fruit -- some cut-up apple, pear or a handful of cherries -- with some Splenda or Equal, cover and nuke for a minute or so. Tastes just like pie filling. Saves 275

34. Have your cake Pick up an angel food cake for dessert. It's packed with air and has fewer than half the calories of, say, pound cake. Saves 70

35. Ease into evening Sitting with feet uncrossed, grab your wrist and raise your hands above your head to lengthen the spine. Take a deep breath in as you reach and hold the position, breathing slowly in and out for 20 seconds, taking longer on the exhale. Instant relaxation. Burns 5

36. Get your chocolate fix Instead of a candy bar, try a sugar-free, reduced-calorie Jell-O chocolate pudding snack with a squirt of nonfat whipped cream topping. Eat it with a baby spoon to savor it longer. Saves 185

37. Crunch for your clicker The average half-hour TV show has eight minutes of commercials. Make reaching for the remote control worth it: Place it out of reach on the coffee table or, if you're lying down, on the opposite arm of the couch. Every time an ad comes on and you reach for the remote, crunch until the show comes back on; you should reach 100-150 or so. Tones abs. Burns 24

38. 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 10 to 12 times. Firms up hamstrings and core. Burns 10

The Weekend

39. Sing a song Spend Sunday morning belting it out in the church choir. Burns 70 per service

40. Make it bacon At the diner, order three slices of crisp bacon instead of two sausage links, and pat off the extra grease. Saves 90

41. Move it, Soccer Parents! After every quarter of the game, get up from the bleachers and take a lap around the gym or field. Four or five times around a typical one is about a mile. Burns 75

42 Movie time Most people eat 45% more popcorn from large-size containers, so make sure you get only a small and skip the butter, which adds more calories than the popcorn itself. Bring your own seasoned salt or Parmesan cheese for more flavor. Saves 350

43. Orient yourself At Chinese restaurants, be sure to avoid anything named General Tso or Crispy, which means fried. Eat only the filling of the egg roll and not the shell. Saves 400-500

44. Catch this! Spend a half-hour tossing a ball or Frisbee with your kid. Burns 90

45. Cut the cheese Order your pizza with half the cheese or even cheese-less, and then sprinkle with a few tablespoons of Parmesan. Saves 100

46. Have a hot dog! Pile on the pickles, onions and sauerkraut -- these fiber-packed condiments will fill you up and prevent you from eating a second dog. Skip the cheese and chili. Saves 250

47. Think about your drink Consider beer or wine instead of a frozen drink: A glass of regular beer has 140 calories and a serving of wine has 126 calories, while a strawberry daiquiri has about 300 and a margarita 340. Saves 150-200

48. Fix your fries Rather than asking for medium fries, get an order of onion rings (8 to 9 rings). Saves 60

49. Scream for sorbet Indulge in chocolate sorbet instead of chocolate ice cream. Saves 125

50. Make whoopee Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. Burns 300
   這不是節(jié)食或者是嚴(yán)格的運(yùn)動(dòng)計(jì)劃.(那東西沒人堅(jiān)持得下來)而是對(duì)你已有的生活做點(diǎn)改動(dòng)來自然減肥.猜猜怎么著?非常有趣.你不需要放棄你熱愛的食物或者是去參加什么有氧運(yùn)動(dòng).而是通過微調(diào)來使卡路里達(dá)到平衡從而給你帶來極大的好處.你只要按照那些個(gè)瘦人的一些小訣竅去做.挑些你喜歡的,天天做,你就會(huì)瘦下來,同時(shí)還能增強(qiáng)體質(zhì).

早晨的改變

1. 醒來鍛煉:當(dāng)你睜開眼睛,不要用手慢慢地坐起來.伸直腿,腳尖繃緊,舉腿,你的背和跟腱都得用上勁.堅(jiān)持住;然后慢慢地把腿放平.重復(fù)2遍以上.可以加強(qiáng)腹部肌肉. 減少10卡路里

2. 谷物食品:沒準(zhǔn)備好維格洛克麥片粥么?只要幾勺小麥或者燕麥片.最多3/4杯的低糖全麥片至少可以提供3克的膳食纖維,你可以繼續(xù)吃丹麥點(diǎn)心. 減少100卡路里

3. 增加一些蛋白質(zhì):研究表明,一天中越早多吃蛋白質(zhì),你越不容易覺得餓.吃過一些麥片后,再來個(gè)水煮蛋或者是來些半脫脂的干奶酪可以讓你感覺比較飽,這樣你就避開中飯前小甜點(diǎn)的誘惑了. 減少200卡路里或更多

4. 平衡效應(yīng):當(dāng)你刷牙的時(shí)候,試著只用一只腳站立(每30秒換換). 平衡鍛煉腹肌同時(shí)還有利于大腦. 減少10卡路里

5. 當(dāng)個(gè)芭蕾舞演員:像咖啡機(jī)一樣,一只腳站著,另一只腳抬起來成90度,來個(gè)金雞獨(dú)立. 上身要挺直,堅(jiān)持幾秒鐘,然后換個(gè)腳. 每條腿做個(gè)10次. 可以鍛煉大腿、髖部屈肌和股四頭肌. 減少10卡路里

6. 咖啡節(jié)約者：將你大杯子里那1/3杯的速溶咖啡（竟然有105卡路里）換成2%的牛奶。 減少60卡路里

7. 升級(jí)你的面包圈：你可以通過走一萬步來中和你那奶油起司面包圈的500卡路里的熱量，或者是你可以用低脂奶酪來代替奶油。 減少300卡路里

上班

8. 交通堵塞：你可以利用交通堵塞的時(shí)間來聯(lián)系翹臀： 每次剎車時(shí)都收緊你的屁股，堅(jiān)持10秒鐘. 開一趟車可以練上10到15次. 減少10卡路里

9. 聰明的加餐:把你每天的零食都用小包裝裝好,或者是買專門的小包裝食品. 比如,4個(gè)標(biāo)準(zhǔn)的Oreos有200卡路里的熱量你可以把它變成每包100卡路里的 去掉里面的脂肪芯： 這樣一個(gè)包裝只有75卡路里，而通常的有150卡路里.

10. 每天穿休閑服:當(dāng)你穿牛仔服,運(yùn)動(dòng)服和軟底鞋時(shí),比穿套裝,高跟鞋要消耗更多的熱量. 為什么呢? 根據(jù)研究,這樣你會(huì)走更多的路. 不過要說服你的老板. 減少25卡路里

11. 下蹲! 坐在椅子上的時(shí)候,假裝你坐在凳子上,其實(shí)在蹲馬步,站起來的時(shí)候別用手. 蹲的時(shí)候屁股要低,膝蓋盡量成90度,把中心放在腳后跟上. 一天重復(fù)個(gè)10到20次. 可以加強(qiáng)股四頭肌. 減少15卡路里

12. 換掉你的碳酸飲料:你的身體不會(huì)像計(jì)算食物一樣(過量會(huì)發(fā)出停止進(jìn)食的信號(hào))來計(jì)算液體的攝入. 所以把你的普通碳酸飲料或果汁換成節(jié)食碳酸飲料或者是礦泉水. 減少300卡路里

13. 運(yùn)動(dòng)聊天:每當(dāng)你抓起電話聊天的時(shí)候,站起來,來回踱步. 根據(jù)Mayo臨床研究統(tǒng)計(jì),胖子比瘦子每天平均多花兩個(gè)半小時(shí)坐著. 減少50卡路里或更多.

14. 吃中飯時(shí):選皮塔餅:用全麥的皮塔餅來代替三明治里的白面或精面的面包. 減少70卡路里

15. 親自見面:我們用電子郵件來溝通以至于我們都忘了同事長什么樣了. 選一兩個(gè)離你最遠(yuǎn)的同事,然后每天親自和他們說上10句以前用電郵說的話. 離開你的日常路徑: 到別層去上廁所或者復(fù)印文件,當(dāng)然是爬樓梯. 減少100卡路里

16. 忙里偷閑健身:從你的工作中暫停一會(huì)來做幾個(gè)墻壁俯臥撐. 面對(duì)著墻,雙手與肩同寬抵住墻. 后退幾小步讓你的身體和墻有點(diǎn)角度,全身力量放在腳指頭上,做上三組每組10個(gè)的俯臥撐. 可以加強(qiáng)胸肌和肱三頭肌. 減少10卡路里

17. 每天吃一個(gè)以上的蘋果:蘋果里富含纖維和水分,可以填滿你的胃讓它不那么容易餓. 而且,根據(jù)華盛頓和巴西的研究表明,那些每天至少吃三個(gè)蘋果的人會(huì)減肥. 試試2個(gè)小蘋果加2塊不很大的餅干. 減少100卡路里

18. 做些簡單的椅子鍛煉

下蹲: 如果你的椅子有輪子,把它抵在什么東西上. 背朝椅子,手按住椅子邊,膝蓋彎曲. 然后把你的臀部往地板落,在升起來,做2組每組10次.可以鍛煉肱三頭肌. 減少10卡路里

舉腿: 在椅子上坐直,腳放在地板上,然后把膝蓋彎曲盡力向胸靠攏. 做2組每組10次. 可以加強(qiáng)腹肌. 減少10卡路里

在外面

19. 負(fù)點(diǎn)重:當(dāng)你在逛百貨公司或者在外跑腿的時(shí)候,背上一個(gè)背包,里面放上5到10磅的糖,可以增強(qiáng)耐力還能燃燒一些脂肪. 當(dāng)你覺得不夠重時(shí)在加點(diǎn)別的. 減少20卡路里(每一小時(shí))

20. 調(diào)整飲食:把你的咖啡牛奶和大塊巧克力奶牛松餅換成脫脂牛奶和小塊低脂葡萄餅或蘿卜餅. 減少340卡路里

21. 加油時(shí)給自己加油:與其等著眼睛看加油價(jià)格表,還不如鍛煉鍛煉小腿: 一只手放在車上,踮起腳尖慢慢再落下去,直到油箱加滿--如果你有SUV,你說不定可以做50下! 減少10卡路里

22. 去掉披薩的油:用一張餐巾紙可以從披薩里吸出一茶匙到一大勺的油來,這就是脂肪呀. 減少50到100卡路里

23. 購物減肥:在超市的服裝部,至少試上10套衣服,上衣褲子都試. 不過不需要買! 減少60卡路里

24. 像個(gè)孩子樣吃飯:如果你點(diǎn)了小份的,你倒是可以吃快點(diǎn): 將1/4磅的奶酪和大薯?xiàng)l換成兒童快樂套餐. 你甚至還能玩到玩具. 減少390卡路里

25. 給自己充電:當(dāng)你在排隊(duì)的時(shí)候,雙腳平穩(wěn)站立,將你的雙手在背后合十,擠壓雙肩挺起胸膛,這種瑜伽的姿勢(shì)可以刺激你的神經(jīng)系統(tǒng). 慢慢的呼吸,進(jìn)氣長呼氣短,堅(jiān)持10到20秒. 減少5卡路里

在家里

26. 垃圾郵件慢跑:將雜亂變成挑戰(zhàn): 每天當(dāng)你從郵箱接到一件垃圾郵件,你就繞房子跑一圈或者在樓梯上跑個(gè)來回. 燃燒35到140卡路里

27. 用更好的黃油:不,你不需要放棄真正的食物—你可以用黃油棒來代替一大湯勺的黃油以減少一半的卡路里. 減少30卡路里

28. 踩樓梯:在你到樓上收拾背包之前,先停下來用樓梯邊練練小腿腓腸肌. 一只手扶住樓梯扶手. 右腿彎曲,用左腳腳趾踩在樓梯邊上. 腳后跟下墜,然后再提起到與腳趾平齊. 停一會(huì),每只腳重復(fù)個(gè)8到12次. 減少10卡路里

29. 從湯開始:來一碗清湯要比一盤用2大勺油拌的色拉要少2倍的卡路里. 湯除了讓你感覺更飽以外還能使你在正餐時(shí)吃少一點(diǎn). 減少100卡路里

30. 練練腿:吃過飯后,你在桌子邊坐著的時(shí)候,伸直你的右腿,然后慢慢上下抬抬腿,腿在最高位的時(shí)候最少停上5秒鐘. 每條腿做個(gè)5次. 可以苗條股四頭肌. 減少10卡路里

31. 做更好的面條:用全麥粉來和面,每份做少一點(diǎn)(用1.5盎司來代替2盎司) 減少50卡路里.或者用燕麥粉也行. 減少90卡路里

32. 爬樓梯! 每星期5天,每天2分鐘來爬樓梯,相當(dāng)于步行20分鐘消耗的卡路里量. 燃燒100到140卡路里

33. 用水果填肚子:喜歡吃派么? 你可以試著這樣來滿足愿望: 將新鮮水果(比如切好的蘋果,梨或者一把櫻桃)與Splenda甜味素或者類似的東西和在一起,蓋上蓋子放到微波爐里轉(zhuǎn)上一兩分鐘. 那味道就和派一樣. 減少275卡路里

34. 吃蛋糕:選白色蛋糕做點(diǎn)心. 與黃色蛋糕相比,它更蓬松所以所含卡路里較少. 減少70卡路里

35. 輕松入夜:坐下雙腳叉開,一手抓另一只手手腕,舉過頭頂來伸展脊柱. 深呼吸保持這個(gè)姿勢(shì),慢慢地呼吸上20秒鐘,出氣的時(shí)間長點(diǎn). 可以立刻放松身體. 減少5卡路里

36. 巧克力的改變:用無糖的Jell-O巧克力上面有點(diǎn)脫脂奶的補(bǔ)丁來代替巧克力塊. 用兒童用的勺子吃會(huì)更有滋味. 減少185卡路里

37. 遙控器仰臥起坐:每半個(gè)小時(shí)的電視就有8分鐘的廣告. 讓你的拿遙控器的動(dòng)作不浪費(fèi): 把遙控器放在你拿不到的地方,比如咖啡桌上,如果你躺著的話,把它放在沙發(fā)的那一頭. 每次廣告出現(xiàn)你去拿遙控器的時(shí)候,就做仰臥起坐直到你想看的電視節(jié)目回來,你會(huì)做上100到150次. 鍛煉腹肌. 減少24卡路里

38. 提臀:在你要躺下之前,先躺在地板上,把腳搭在床或椅子邊上. 慢慢彎曲膝蓋,把你的臀部抬離地面. 堅(jiān)持5秒鐘,放松后再重復(fù)10到12次. 可以增強(qiáng)腿筋和腹部 減少10卡路里

周末

39. 唱歌:星期天早晨的時(shí)候去教堂唱詩班大聲唱歌.(中國去卡拉OK?) 每次可以燃燒70卡路里

40. 吃熏肉:吃飯點(diǎn)餐的時(shí)候,不要點(diǎn)香腸而是來幾片香脆的熏肉,去掉里面多余的油脂. 減少90卡路里

41. 動(dòng)起來,足球父母們! 過了1/4場(chǎng)比賽后,從觀眾席的凳子上站起來,繞體育場(chǎng)跑上一圈. 4到5次就能跑一英里了. 燃燒75卡路里

42. 電影時(shí)光:大部分人會(huì)吃掉大袋里超過45%的爆米花,所以你要買個(gè)小袋的,不要黃油,因?yàn)樗�比爆米花含的卡路里更�? 你可以帶你自己的調(diào)料鹽或者帕爾瑪奶酪去,隨你喜歡了. 減少350卡路里

43. 吃中餐:去中餐館時(shí),不要點(diǎn)帶燒或者炒字的菜. 吃蛋卷的時(shí)候,只吃芯別吃皮. 減少400到100卡路里

44. 抓住了! 花上半個(gè)小時(shí)來和你的孩子玩玩拋球或者飛碟. 燃燒90卡路里

45. 不要奶酪:點(diǎn)披薩的時(shí)候,讓他們加一半奶酪或者不加,只在最后撒上一兩少帕爾瑪奶酪. 減少100卡路里

46. 吃個(gè)熱狗! 多加點(diǎn)泡菜,洋蔥什么的—這些東西里面富含纖維會(huì)很快把你肚子填飽讓你不想再來個(gè)熱狗. 去掉奶酪和辣椒. 減少250卡路里

47. 喝什么:用冰水代替啤酒和葡萄酒. 一杯啤酒中有140卡路里熱量而葡萄酒中有126卡路里,草莓戴理基酒有300而一杯瑪格麗特雞尾酒則含340卡路里熱量. 減少150到200卡路里.

48. 修正你的薯?xiàng)l量:與其要一份中份薯?xiàng)l,不如點(diǎn)個(gè)洋蔥圈(8到9個(gè)圈). 減少60卡路里

49. 冷飲:把巧克力冰淇淋換車巧克力雪糕. 減少125卡路里

50. 制造歡樂:與其在睡前吃一碗冰淇淋不如和你的配偶來一場(chǎng)激烈地運(yùn)動(dòng). 燃燒300卡路里

 50個(gè)小習(xí)慣 讓你減大肥
This is not a diet -- or a rigorous exercise program. (Nobody 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 calories 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!

Morning Makeover

1. Wake-up workout When your eyes 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 calories

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

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)

4. 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

5. Be a ballerina As your coffee drips, stand sideways, put one hand on the counter, and lift the outside leg straight out in front of you, keeping it extended. 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

7. Better your bagel You can walk 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

Nine-to-Five Fixes

8. 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 10 seconds. Shoot for 10 to 15 squeezes a trip. Burns 10

9. Snack smarter Portion out the day's snacks into pint-size zip bags, or buy single-serving portions. For example, four regular Oreos have 200 calories versus the 100-calorie 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)

10. Casual day payoff You will blast more calories during the day wearing comfy clothes like jeans or khakis, sport shirts and soft-soled shoes than donning constricting suits, skirts and heels. Why? Because you walk more, a study found. Now you just have to convince the boss. Burns 25

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. Strengthens quadriceps. Burns 15

12. Switch your soda Your 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 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

14. At lunch, pick a pita Use one mini whole-wheat pita instead of the usual two slices of white or refined wheat bread for your sandwich. Saves 70

15. Get face time We use e-mail so 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

16. 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 10 push-ups. Strengthens chest and triceps. Burns 10

17. An apple (or more) a day They're packed with fiber and water, so your stomach 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

18. Try a simple chair workout

Dips: If your chair has wheels, brace it against something. 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

Around Town

19. Carry some weight When you're grocery shopping or running 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 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

21. 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

22. Do the pizza pat Blot your slice with a napkin to cut anywhere from a teaspoon to a tablespoon of grease -- and calories. Saves 50-100

23. Shop till the pounds drop At the mall, try on at least ten outfits, both pants and shirts. No need to buy! Burns 60

24. Eat like a kid You don't have 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 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 10 to 20 seconds while slowly breathing in and out, taking longer on the inhale. Burns 5

On the Home Front

26. Jog for junk mail Turn clutter 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

27. Use better butter No, you don't have to give up the real deal -- instead of a tablespoon of stick butter, use a tablespoon of whipped and cut half the calories. Saves 30

28. Step on it Before you lug those backpacks upstairs, stop and stand on the bottom step for these calf toners. Hold the banister with one hand. Bend your right leg and place the toes of your left foot on the edge of the step. Let your heel drop down, press into the ball of your left foot and rise to your toes. Pause; repeat with each foot for 8 to 12 reps. Burns 10

29. Start with soup Order a clear soup instead of a salad soaked with two tablespoons full-fat ranch and you can save twice the calories. Plus you'll feel fuller, so you'll eat less when the entrée comes. Saves 100

30. Play footsie After dinner, while you're still sitting at the table, extend your right leg out and slowly bend it up and down, squeezing and holding in the up position for at least five seconds. Repeat on each leg five times. Sculpts quadriceps. Burns 10

31. Make perfect pasta Substitute whole-grain pasta for semolina and you'll be satisfied with a smaller portion (1.5 ounces instead of 2). Saves 50. Or use the same amount of oat-bran pasta. Saves 90

32. 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

33. Fill up with fruit Like pie? Here's how you can cave to the craving: Sprinkle fresh fruit -- some cut-up apple, pear or a handful of cherries -- with some Splenda or Equal, cover and nuke for a minute or so. Tastes just like pie filling. Saves 275

34. Have your cake Pick up an angel food cake for dessert. It's packed with air and has fewer than half the calories of, say, pound cake. Saves 70

35. Ease into evening Sitting with feet uncrossed, grab your wrist and raise your hands above your head to lengthen the spine. Take a deep breath in as you reach and hold the position, breathing slowly in and out for 20 seconds, taking longer on the exhale. Instant relaxation. Burns 5

36. Get your chocolate fix Instead of a candy bar, try a sugar-free, reduced-calorie Jell-O chocolate pudding snack with a squirt of nonfat whipped cream topping. Eat it with a baby spoon to savor it longer. Saves 185

37. Crunch for your clicker The average half-hour TV show has eight minutes of commercials. Make reaching for the remote control worth it: Place it out of reach on the coffee table or, if you're lying down, on the opposite arm of the couch. Every time an ad comes on and you reach for the remote, crunch until the show comes back on; you should reach 100-150 or so. Tones abs. Burns 24

38. 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 10 to 12 times. Firms up hamstrings and core. Burns 10

The Weekend

39. Sing a song Spend Sunday morning belting it out in the church choir. Burns 70 per service

40. Make it bacon At the diner, order three slices of crisp bacon instead of two sausage links, and pat off the extra grease. Saves 90

41. Move it, Soccer Parents! After every quarter of the game, get up from the bleachers and take a lap around the gym or field. Four or five times around a typical one is about a mile. Burns 75

42 Movie time Most people eat 45% more popcorn from large-size containers, so make sure you get only a small and skip the butter, which adds more calories than the popcorn itself. Bring your own seasoned salt or Parmesan cheese for more flavor. Saves 350

43. Orient yourself At Chinese restaurants, be sure to avoid anything named General Tso or Crispy, which means fried. Eat only the filling of the egg roll and not the shell. Saves 400-500

44. Catch this! Spend a half-hour tossing a ball or Frisbee with your kid. Burns 90

45. Cut the cheese Order your pizza with half the cheese or even cheese-less, and then sprinkle with a few tablespoons of Parmesan. Saves 100

46. Have a hot dog! Pile on the pickles, onions and sauerkraut -- these fiber-packed condiments will fill you up and prevent you from eating a second dog. Skip the cheese and chili. Saves 250

47. Think about your drink Consider beer or wine instead of a frozen drink: A glass of regular beer has 140 calories and a serving of wine has 126 calories, while a strawberry daiquiri has about 300 and a margarita 340. Saves 150-200

48. Fix your fries Rather than asking for medium fries, get an order of onion rings (8 to 9 rings). Saves 60

49. Scream for sorbet Indulge in chocolate sorbet instead of chocolate ice cream. Saves 125

50. Make whoopee Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. Burns 300
   這不是節(jié)食或者是嚴(yán)格的運(yùn)動(dòng)計(jì)劃.(那東西沒人堅(jiān)持得下來)而是對(duì)你已有的生活做點(diǎn)改動(dòng)來自然減肥.猜猜怎么著?非常有趣.你不需要放棄你熱愛的食物或者是去參加什么有氧運(yùn)動(dòng).而是通過微調(diào)來使卡路里達(dá)到平衡從而給你帶來極大的好處.你只要按照那些個(gè)瘦人的一些小訣竅去做.挑些你喜歡的,天天做,你就會(huì)瘦下來,同時(shí)還能增強(qiáng)體質(zhì).

早晨的改變

1. 醒來鍛煉:當(dāng)你睜開眼睛,不要用手慢慢地坐起來.伸直腿,腳尖繃緊,舉腿,你的背和跟腱都得用上勁.堅(jiān)持住;然后慢慢地把腿放平.重復(fù)2遍以上.可以加強(qiáng)腹部肌肉. 減少10卡路里

2. 谷物食品:沒準(zhǔn)備好維格洛克麥片粥么?只要幾勺小麥或者燕麥片.最多3/4杯的低糖全麥片至少可以提供3克的膳食纖維,你可以繼續(xù)吃丹麥點(diǎn)心. 減少100卡路里

3. 增加一些蛋白質(zhì):研究表明,一天中越早多吃蛋白質(zhì),你越不容易覺得餓.吃過一些麥片后,再來個(gè)水煮蛋或者是來些半脫脂的干奶酪可以讓你感覺比較飽,這樣你就避開中飯前小甜點(diǎn)的誘惑了. 減少200卡路里或更多

4. 平衡效應(yīng):當(dāng)你刷牙的時(shí)候,試著只用一只腳站立(每30秒換換). 平衡鍛煉腹肌同時(shí)還有利于大腦. 減少10卡路里

5. 當(dāng)個(gè)芭蕾舞演員:像咖啡機(jī)一樣,一只腳站著,另一只腳抬起來成90度,來個(gè)金雞獨(dú)立. 上身要挺直,堅(jiān)持幾秒鐘,然后換個(gè)腳. 每條腿做個(gè)10次. 可以鍛煉大腿、髖部屈肌和股四頭肌. 減少10卡路里

6. 咖啡節(jié)約者：將你大杯子里那1/3杯的速溶咖啡（竟然有105卡路里）換成2%的牛奶。 減少60卡路里

7. 升級(jí)你的面包圈：你可以通過走一萬步來中和你那奶油起司面包圈的500卡路里的熱量，或者是你可以用低脂奶酪來代替奶油。 減少300卡路里

上班

8. 交通堵塞：你可以利用交通堵塞的時(shí)間來聯(lián)系翹臀： 每次剎車時(shí)都收緊你的屁股，堅(jiān)持10秒鐘. 開一趟車可以練上10到15次. 減少10卡路里

9. 聰明的加餐:把你每天的零食都用小包裝裝好,或者是買專門的小包裝食品. 比如,4個(gè)標(biāo)準(zhǔn)的Oreos有200卡路里的熱量你可以把它變成每包100卡路里的 去掉里面的脂肪芯： 這樣一個(gè)包裝只有75卡路里，而通常的有150卡路里.

10. 每天穿休閑服:當(dāng)你穿牛仔服,運(yùn)動(dòng)服和軟底鞋時(shí),比穿套裝,高跟鞋要消耗更多的熱量. 為什么呢? 根據(jù)研究,這樣你會(huì)走更多的路. 不過要說服你的老板. 減少25卡路里

11. 下蹲! 坐在椅子上的時(shí)候,假裝你坐在凳子上,其實(shí)在蹲馬步,站起來的時(shí)候別用手. 蹲的時(shí)候屁股要低,膝蓋盡量成90度,把中心放在腳后跟上. 一天重復(fù)個(gè)10到20次. 可以加強(qiáng)股四頭肌. 減少15卡路里

12. 換掉你的碳酸飲料:你的身體不會(huì)像計(jì)算食物一樣(過量會(huì)發(fā)出停止進(jìn)食的信號(hào))來計(jì)算液體的攝入. 所以把你的普通碳酸飲料或果汁換成節(jié)食碳酸飲料或者是礦泉水. 減少300卡路里

13. 運(yùn)動(dòng)聊天:每當(dāng)你抓起電話聊天的時(shí)候,站起來,來回踱步. 根據(jù)Mayo臨床研究統(tǒng)計(jì),胖子比瘦子每天平均多花兩個(gè)半小時(shí)坐著. 減少50卡路里或更多.

14. 吃中飯時(shí):選皮塔餅:用全麥的皮塔餅來代替三明治里的白面或精面的面包. 減少70卡路里

15. 親自見面:我們用電子郵件來溝通以至于我們都忘了同事長什么樣了. 選一兩個(gè)離你最遠(yuǎn)的同事,然后每天親自和他們說上10句以前用電郵說的話. 離開你的日常路徑: 到別層去上廁所或者復(fù)印文件,當(dāng)然是爬樓梯. 減少100卡路里

16. 忙里偷閑健身:從你的工作中暫停一會(huì)來做幾個(gè)墻壁俯臥撐. 面對(duì)著墻,雙手與肩同寬抵住墻. 后退幾小步讓你的身體和墻有點(diǎn)角度,全身力量放在腳指頭上,做上三組每組10個(gè)的俯臥撐. 可以加強(qiáng)胸肌和肱三頭肌. 減少10卡路里

17. 每天吃一個(gè)以上的蘋果:蘋果里富含纖維和水分,可以填滿你的胃讓它不那么容易餓. 而且,根據(jù)華盛頓和巴西的研究表明,那些每天至少吃三個(gè)蘋果的人會(huì)減肥. 試試2個(gè)小蘋果加2塊不很大的餅干. 減少100卡路里

18. 做些簡單的椅子鍛煉

下蹲: 如果你的椅子有輪子,把它抵在什么東西上. 背朝椅子,手按住椅子邊,膝蓋彎曲. 然后把你的臀部往地板落,在升起來,做2組每組10次.可以鍛煉肱三頭肌. 減少10卡路里

舉腿: 在椅子上坐直,腳放在地板上,然后把膝蓋彎曲盡力向胸靠攏. 做2組每組10次. 可以加強(qiáng)腹肌. 減少10卡路里

在外面

19. 負(fù)點(diǎn)重:當(dāng)你在逛百貨公司或者在外跑腿的時(shí)候,背上一個(gè)背包,里面放上5到10磅的糖,可以增強(qiáng)耐力還能燃燒一些脂肪. 當(dāng)你覺得不夠重時(shí)在加點(diǎn)別的. 減少20卡路里(每一小時(shí))

20. 調(diào)整飲食:把你的咖啡牛奶和大塊巧克力奶牛松餅換成脫脂牛奶和小塊低脂葡萄餅或蘿卜餅. 減少340卡路里

21. 加油時(shí)給自己加油:與其等著眼睛看加油價(jià)格表,還不如鍛煉鍛煉小腿: 一只手放在車上,踮起腳尖慢慢再落下去,直到油箱加滿--如果你有SUV,你說不定可以做50下! 減少10卡路里

22. 去掉披薩的油:用一張餐巾紙可以從披薩里吸出一茶匙到一大勺的油來,這就是脂肪呀. 減少50到100卡路里

23. 購物減肥:在超市的服裝部,至少試上10套衣服,上衣褲子都試. 不過不需要買! 減少60卡路里

24. 像個(gè)孩子樣吃飯:如果你點(diǎn)了小份的,你倒是可以吃快點(diǎn): 將1/4磅的奶酪和大薯?xiàng)l換成兒童快樂套餐. 你甚至還能玩到玩具. 減少390卡路里

25. 給自己充電:當(dāng)你在排隊(duì)的時(shí)候,雙腳平穩(wěn)站立,將你的雙手在背后合十,擠壓雙肩挺起胸膛,這種瑜伽的姿勢(shì)可以刺激你的神經(jīng)系統(tǒng). 慢慢的呼吸,進(jìn)氣長呼氣短,堅(jiān)持10到20秒. 減少5卡路里

在家里

26. 垃圾郵件慢跑:將雜亂變成挑戰(zhàn): 每天當(dāng)你從郵箱接到一件垃圾郵件,你就繞房子跑一圈或者在樓梯上跑個(gè)來回. 燃燒35到140卡路里

27. 用更好的黃油:不,你不需要放棄真正的食物—你可以用黃油棒來代替一大湯勺的黃油以減少一半的卡路里. 減少30卡路里

28. 踩樓梯:在你到樓上收拾背包之前,先停下來用樓梯邊練練小腿腓腸肌. 一只手扶住樓梯扶手. 右腿彎曲,用左腳腳趾踩在樓梯邊上. 腳后跟下墜,然后再提起到與腳趾平齊. 停一會(huì),每只腳重復(fù)個(gè)8到12次. 減少10卡路里

29. 從湯開始:來一碗清湯要比一盤用2大勺油拌的色拉要少2倍的卡路里. 湯除了讓你感覺更飽以外還能使你在正餐時(shí)吃少一點(diǎn). 減少100卡路里

30. 練練腿:吃過飯后,你在桌子邊坐著的時(shí)候,伸直你的右腿,然后慢慢上下抬抬腿,腿在最高位的時(shí)候最少停上5秒鐘. 每條腿做個(gè)5次. 可以苗條股四頭肌. 減少10卡路里

31. 做更好的面條:用全麥粉來和面,每份做少一點(diǎn)(用1.5盎司來代替2盎司) 減少50卡路里.或者用燕麥粉也行. 減少90卡路里

32. 爬樓梯! 每星期5天,每天2分鐘來爬樓梯,相當(dāng)于步行20分鐘消耗的卡路里量. 燃燒100到140卡路里

33. 用水果填肚子:喜歡吃派么? 你可以試著這樣來滿足愿望: 將新鮮水果(比如切好的蘋果,梨或者一把櫻桃)與Splenda甜味素或者類似的東西和在一起,蓋上蓋子放到微波爐里轉(zhuǎn)上一兩分鐘. 那味道就和派一樣. 減少275卡路里

34. 吃蛋糕:選白色蛋糕做點(diǎn)心. 與黃色蛋糕相比,它更蓬松所以所含卡路里較少. 減少70卡路里

35. 輕松入夜:坐下雙腳叉開,一手抓另一只手手腕,舉過頭頂來伸展脊柱. 深呼吸保持這個(gè)姿勢(shì),慢慢地呼吸上20秒鐘,出氣的時(shí)間長點(diǎn). 可以立刻放松身體. 減少5卡路里

36. 巧克力的改變:用無糖的Jell-O巧克力上面有點(diǎn)脫脂奶的補(bǔ)丁來代替巧克力塊. 用兒童用的勺子吃會(huì)更有滋味. 減少185卡路里

37. 遙控器仰臥起坐:每半個(gè)小時(shí)的電視就有8分鐘的廣告. 讓你的拿遙控器的動(dòng)作不浪費(fèi): 把遙控器放在你拿不到的地方,比如咖啡桌上,如果你躺著的話,把它放在沙發(fā)的那一頭. 每次廣告出現(xiàn)你去拿遙控器的時(shí)候,就做仰臥起坐直到你想看的電視節(jié)目回來,你會(huì)做上100到150次. 鍛煉腹肌. 減少24卡路里

38. 提臀:在你要躺下之前,先躺在地板上,把腳搭在床或椅子邊上. 慢慢彎曲膝蓋,把你的臀部抬離地面. 堅(jiān)持5秒鐘,放松后再重復(fù)10到12次. 可以增強(qiáng)腿筋和腹部 減少10卡路里

周末

39. 唱歌:星期天早晨的時(shí)候去教堂唱詩班大聲唱歌.(中國去卡拉OK?) 每次可以燃燒70卡路里

40. 吃熏肉:吃飯點(diǎn)餐的時(shí)候,不要點(diǎn)香腸而是來幾片香脆的熏肉,去掉里面多余的油脂. 減少90卡路里

41. 動(dòng)起來,足球父母們! 過了1/4場(chǎng)比賽后,從觀眾席的凳子上站起來,繞體育場(chǎng)跑上一圈. 4到5次就能跑一英里了. 燃燒75卡路里

42. 電影時(shí)光:大部分人會(huì)吃掉大袋里超過45%的爆米花,所以你要買個(gè)小袋的,不要黃油,因?yàn)樗�比爆米花含的卡路里更�? 你可以帶你自己的調(diào)料鹽或者帕爾瑪奶酪去,隨你喜歡了. 減少350卡路里

43. 吃中餐:去中餐館時(shí),不要點(diǎn)帶燒或者炒字的菜. 吃蛋卷的時(shí)候,只吃芯別吃皮. 減少400到100卡路里

44. 抓住了! 花上半個(gè)小時(shí)來和你的孩子玩玩拋球或者飛碟. 燃燒90卡路里

45. 不要奶酪:點(diǎn)披薩的時(shí)候,讓他們加一半奶酪或者不加,只在最后撒上一兩少帕爾瑪奶酪. 減少100卡路里

46. 吃個(gè)熱狗! 多加點(diǎn)泡菜,洋蔥什么的—這些東西里面富含纖維會(huì)很快把你肚子填飽讓你不想再來個(gè)熱狗. 去掉奶酪和辣椒. 減少250卡路里

47. 喝什么:用冰水代替啤酒和葡萄酒. 一杯啤酒中有140卡路里熱量而葡萄酒中有126卡路里,草莓戴理基酒有300而一杯瑪格麗特雞尾酒則含340卡路里熱量. 減少150到200卡路里.

48. 修正你的薯?xiàng)l量:與其要一份中份薯?xiàng)l,不如點(diǎn)個(gè)洋蔥圈(8到9個(gè)圈). 減少60卡路里

49. 冷飲:把巧克力冰淇淋換車巧克力雪糕. 減少125卡路里

50. 制造歡樂:與其在睡前吃一碗冰淇淋不如和你的配偶來一場(chǎng)激烈地運(yùn)動(dòng). 燃燒300卡路里