tips to lose weight

www.changeone.com/workout
No doughnuts, cookies, candy, or chocolate…always eat breakfast...Eat bagels and bread with cream cheese or butter…saves 300 calories...Snack smarter…apples and bananas…Drink water all day…Use pita instead of bread/buns...Pizza Pat…blot pizza with a napkin to cut over a teaspoon of grease…saves 50-100 calories...Order smaller portions…saves 400 calories...Use whipped butter instead of stick butter…to cut calories in half…saves 30 calories...Order a clear soup instead of salad…you’ll feel fuller and eat less of the main course…and save half the calories…saves 100 calories...Substitute whole grain pasta…saves 50 calories...Substitute oat-bran pasta…saves 90 calories...Sprinkle Equal or Splenda over cut apples, microwave for a minute, saves 275 calories over pie...Angel-food cake has half the calories of pound cake…saves 70 calories...Sugar-free reduced-fat Jell-O chocolate pudding instead of a candy bar…saves 185 calories...Bacon instead of sausage…pat the grease off with a napkin…saves 90 calories...Hot dogs…pile on the pickles, onions, and relish. Skipping cheese and chili saves 250 calories...Strawberry daiquiris have about 300 calories...Choosing sorbet instead of ice cream saves 125 calories...Choosing onion rings instead of fries saves 60 calories...Order pizza with half or no cheese…instead sprinkle on parmesan…saves 100 calories...At a Chinese restaurants avoid ‘general tso or crispy, which means fried.

Singing in church…burns 70 calories a service…Playing catch for 30 minutes…burns 90 calories…Making whoopee burns 300 calories.

Ankle twists…extent your 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 5 times…sculpts quads…burns 10 calories...Stair-stepping...Run to the mailbox…Sit ups…push ups…tummy twists…Stand while talking on the phone…pace if possible…Walk more around the office...Shoulder Squeeze…while standing in line, stand evenly on both feet, clasp hands behind back and squeeze shoulder blades together to open your chest…stimulates the nervous system…hold for 10-20 seconds while slowly breathing in and out, taking longer on the inhale…burns 5 calories...During a game, walk around the field 4-5 times…walking a mile burns 75 calories...Crunches while watching TV…tones abs…burns 24 calories...Hip lifts…lay on floor with feet on chair. Slowly bend knees, lifting hips off floor…hold for 5 seconds, relax, and repeat 10-12 times…firms hamstrings and core…burns 10 calories...Stretch…sit with feet uncrossed, grab wrists and raise hands over head to lengthen spine…take a deep breath in as you reach and hold the position. Breath slowly in and out for 20 seconds, taking longer on the exhale…instant relaxation…burns 5 calories...Taking the stairs…two minutes for 5 days/week is the same as a 20 minute walk…burns 100-140 calories...Dips tone triceps…burns 10 calories...Knee lifts…seated in a chair, squeeze knees together and bring them to you chest…strengthens abdominals…burns 10 calories...Heel Rises…while pumping gas…firms calves, burns 10 calories...Alternate standing on one leg while brushing teeth…every 30 seconds switch…develops core muscles and is good for the brain, and burns 10 calories...Ballerina leg stretches burns 10 calories, and tones thighs, hips, and quads...Buns of steel…squeeze derriere 10-15 times per car trip…saves 10 calories...Squats…15-20 throughout the day…strengthens quads…burns 15 calories.