This document provides information about a weight loss plan from Prevention magazine, including: 1) A "Lose-It-Fast Plan" that combines the 400 Calorie Fix diet with a walking program to help readers lose weight quickly in 2 weeks. 2) Details on the 400 Calorie Fix diet, which teaches eating 4 meals per day that are each around 400 calories to control calorie intake without counting. 3) Nearly 50 meal recipes ranging from 370-420 calories each that readers can use for the diet.

1. p
LOSE IT FAST
MAKE IT LAST

2. ©2012 By Rodale Inc. All rights reserved.
This material is for the personal use of Rodale customers only. For any other purpose,
no part may be reproduced or transmitted in any form or by any means, electronic or
mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the publisher.
Four Ways to Contact
contents
Prevention Customer Service
■ Go to prevention.com/customer-service
■ E-mail pvncustserv@rodale.com
■ Call (800) 813-8070 Create Your Own Success 4
■ W
rite to Prevention Magazine,
P.O. Box 26299, Lehigh Valley, PA 18002-6299 Your Lose-It-Fast Plan 5
Control Your Calories: The 400 Calorie Fix 6
The material here is designed to help you make informed decisions about your health. Walk Off Weight 3X Faster 17
It is not intended as a substitute for any treatment that may have been prescribed by
your doctor. If you suspect that you have a medical problem, please seek competent
medical care. Your Make-It-Last Plan 22
Before you undertake a new health program or fitness regimen, we encourage you Forget These Weight Loss Strategies 23
to discuss your plans with your health care professional, especially if you have not
exercised for several years, are over 35, or are overweight. Cozy Up to Your Scale 26
Mention of specific companies, organizations, or authorities does not necessarily
imply endorsement by the publisher nor does it imply endorsement of the Make Small Changes Every Day 29
information by those companies, organizations, or authorities.
Internet addresses and telephone numbers were accurate at the time this was posted.
Project editor: Diane Gilroy
Copy editor: Jennifer Hoffner
Cover designer: Judy Ross
Book designer: Maureen Logan
Photographers: SCS/Masterfile: cover; Mitch Mandel/Rodale: pp. 7 (6 top photos), 12, 15,
20, 21; Ted Morrison: pp. 7 (bottom), 14,; Hilmar: p. 27; Kang Kim: pp. 12–16 (plate at top)
Photo editor: James Gallucci

3. Your
Create Your Own Success
Our Lose-It-Fast Plan combines
Lose-
two proven weight loss plans—the 400 Calorie
Fix and a walking program. But no matter how
It-Fast
excellent our program, your success begins
with having the desire to take off extra pounds.
That means making a commitment to follow
Plan
the 400 Calorie Fix and work, Once you’ve lost
the weight, make this approach to eating and
exercising your way of life. Here are the strategies
you need to start today and tips and tools to
continue your success.
4 Prevention.COM Back to contents

4. your lose-it-fast plan
Control Your Calories:
The 400 Calorie Fix
The only rule you need for permanent weight loss?
Eat four 400-calorie meals a day. Slim has never been so simple!
Thump tip or 1 small marble = 1 tsp (e.g., oil or jam)
The best formula for weight loss: like. To help, we put together dozens Thumb tip to first knuckle or 1 large marble = 1 Tbsp (e.g., peanut butter)
Control your calories. of 400-calorie options, plus tips to Thumb or 2 large marbles = 2 Tbsp solid food (e.g., nuts) or 1 oz liquid (e.g., salad dressing)
You know it, we know it—and control portions and spot hidden Golf ball or cupped handful = 1/ c (e.g., beans)
4
study after study proves it. So why calories. You’ll learn to see food Hockey puck or palm = 3 oz (e.g., cooked meat, poultry, or fish)
is it that even though most of us through a 400-calorie lens, whether Tennis ball = 1/ c (e.g., fruit)
2
aren’t bingeing on high-fat fare and you create meals at home or eat out. Your fist or a baseball = 1 c (e.g., vegetables or pasta)
continually snacking on sweets, We know it works: Sixteen women
we’re still gaining weight? and men followed the plan and lost
2 SpotSugar. Fat 3 Split Your Plate
One reason is 85% of adults up to 11 pounds and 3 belly inches in
have no idea how many calories just 2 weeks—and continued to lose Hidden
they should consume to maintain a in the months that followed. and Six Ways.
healthy weight. The other: Most of They can sneak into your meals and Sure, you can polish off 400 calories
us don’t know how many calories are load them with unexpected calories. of chocolate cake and call it a meal,
in the foods we eat— and we don’t Meet the When you’re doing the cooking, just but you’ll stay satisfied longer and
have time to count them. 400-Calorie Lens swap in low-fat ingredients, such as eat healthier if you consume the
That’s why Prevention created It’s tough to visualize proper reduced-fat salad dressing, cheese, right mix of veggies, fruits, proteins,
the 400 Calorie Fix—a weight loss portions and calories: Three tips and milk. Dining out can be trickier. and grains. For balanced nutrition
plan that teaches you to control help you eat the 400-calorie way, Watch for these signs your food is and no-brainer calorie control, divide
calories by limiting your meals to wherever you are: soaked in fat: pools of oil on the
about 400 calories each. “That’s the plate, a high-gloss shine or white
1 Learn to Eyeball
right amount to allow for healthy coating on foods that aren’t naturally
variety in your diet and to keep white, or a dark stain or oil ring on
you satisfied,” explains nutritionist Portions. a paper bag or plate. Finally, know
Mindy Hermann, RD, who helped To estimate how many calories that sugar is plentiful in soft drinks,
create the plan. (To see how many are in any given meal, you need to desserts, and candy—and in foods
400-calorie meals you need daily, know how much food is on your you may not expect, like ketchup and
see “Get Started Today,” on page 8.) plate. At home, you can weigh and crackers. Read labels to spot hidden
How do you cap your meals measure with cups and scales, but sugar sources (such as high fructose
without crunching numbers? By when dining out, use these tricks to corn syrup and dextrose), or choose
learning what 400 calories looks consume healthy portions: sugar-free alternatives.
6 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 7

5. your lose-it-fast plan
your plate into six equal sections: activity level to achieve and stay at CORNMEAL PANCAKES until almost all liquid boils off. Add
Fill one section with protein, two an ideal body weight). If you’re very Combine ½ c cornmeal, ½ c flour, ¼ tsp sea salt and remove from heat.
with grain, and the remaining three active, choose five meals. ½ Tbsp baking powder, and ¼ tsp salt Form pizza dough into ball and roll
with fruits and veggies. This trick in bowl. Add ¾ c low-fat or fat-free out on large, lightly floured baking
won’t apply to every meal, but use it milk, 1 large egg, 2 Tbsp vegetable sheet until it measures no thicker
as a handy guide to eat in a way that 400-Calorie Recipes oil, 2 Tbsp honey, and ½ tsp vanilla than ¼. Spread ½ c pasta sauce
boosts health and energy. From pancakes to chicken and pesto extract. Stir well. on dough and sprinkle with 1 c
sandwiches, each of these recipes Heat large skillet over medium grated part-skim mozzarella and
contains between 370 and 420 calories heat and coat with cooking spray. ¼ c grated Parmesan cheese. Top
Get Started Today and is satisfying and easy to make. Ladle about ¼ c batter to make with mushrooms and onions.
On the pages that follow, you’ll find Choose three, four, or five meals a 4 pancakes. Cook until bubbles on Bake 25 minutes, or until crust
nearly 50 meals that deliver between day, based on your weight loss goals top have popped and pancake appears is lightly browned and cheese is
370 and 420 calories each—from and activity level. firm but not dry. Flip and cook until bubbly. Cut into 8 slices. Total:
delicious recipes and quick, no- underside is done. (Makes 8 pancakes; 400 CALORIES FOR 2 SLICES
cook meals you can make at home 1 serving = 2 pancakes.) Total: 240
to options you can choose from Breakfast CALORIES PER SERVING. Top with 1 c CHEF’S SALAD
when dining out, including takeout, HOT CEREAL blueberries and serve with 6 oz light Combine 2 c mixed greens with 1 oz
Chinese and Italian restaurants, Bring 1 c low-fat or fat-free milk to yogurt for a combined 400 calories. slice each turkey, ham, and roast beef,
buffets, and even fast food. We did a boil, then add ¼ c grain cereal cut into thin strips; 5 sliced olives;
all the calorie counting for you—all (such as Bob’s Red Mill 7 Grain or RAISIN BRAN MUFFIN 1 tomato, diced; ½ green bell pepper,
you have to do is mix and match the 10 Grain). Cover, simmer, and cook Choose 2 oz raisin bran muffin diced; and 1 Tbsp sliced almonds. Toss
meals you and your family like most 10 minutes, stirring occasionally. Top (about the size of a standard cupcake). with 1 Tbsp balsamic vinegar and 1 tsp
and that fit your lifestyle best. You’ll with 2 Tbsp pecans and ¼ c dried Cut in half and spread 1 tsp all-fruit olive oil. For dessert, have ½ c low-fat
even find calorie counts for hors apricot halves. Total: 380 CALORIES strawberry jam on both sides. Serve frozen yogurt. Total: 410 CALORIES
d’oeuvres like chicken satay and pigs with ¾ c low-fat plain yogurt mixed
in a blanket. BAGEL EGG SANDWICH with 1 c fresh or frozen berries and MACARONI TUNA MELT
To Jumpstart Weight Loss: If Scoop out 4 whole wheat bagel. 1 Tbsp wheat germ. Total: 420 CALORIES Mix in microwave- or oven-safe bowl:
you’re sedentary or moderately active, Fill with 1 sliced hard-boiled egg, /
2 c cooked macaroni, ½ c rinsed
3
eat three 400-calorie meals a day for 1 Tbsp Miracle Whip Light, 2 tomato and drained light tuna, ¼ c grated
a combined 1,200 daily calories. Do slices, and 2 lettuce leaves. Serve Lunch reduced-fat Cheddar cheese, 1 diced
this for 2 weeks and you can lose up with large coffee and 3 oz low-fat VEGGIE PIZZA tomato, 2 Tbsp minced red onion,
to 11 pounds! (If you’re very active milk. Total: 410 CALORIES Preheat oven to 450°F and place and 1 Tbsp Miracle Whip Light.
and work out more than 60 minutes 1 package (15 to 16 oz) refrigerated Cook until heated through.
a day, choose four meals.) SMOOTHIE whole wheat pizza dough on counter. Total: 390 CALORIES
To Reach and Maintain a Healthy Blend the following ingredients: Heat 1 Tbsp olive oil in large skillet,
Weight: Eat four 400-calorie meals 1 c low-fat or fat-free milk, add 1 c sliced mushrooms and 1 c GRILLED CHICKEN
a day for a combined 1,600 daily ¼ c old-fashioned oats, 1 small sliced onions, and stir briefly. Cover AND PESTO SANDWICH
calories (perfect for a woman of banana, ½ c berries, and 1 Tbsp pan and cook 3 minutes. Remove Put 3 oz grilled chicken (about the
average size who has an average peanut butter. Total: 390 CALORIES cover and cook 5 minutes longer, or size of a hockey puck), 2 tomato
8 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 9

6. your lose-it-fast plan
slices, and 1 Tbsp pesto between SHRIMP TERIYAKI cucumber; and ½ c plain croutons. 1 serving = 1 of 8 wedges.)
2 slices whole grain bread. Serve NOODLE BOWL Toss with a few shakes of salt-free Total: 210 CALORIES PER SERVING.
with 1 c broccoli florets drizzled Toss 1 c cooked whole wheat seasoning, 2 tsp olive oil, and Enjoy with latte made with
with 1 Tbsp fat-free ranch dressing. spaghetti with 4 oz frozen shrimp 1 Tbsp balsamic vinegar. Total: ¾ c low-fat milk and 3 blocks
Total: 410 CALORIES (thawed and cooked per package 400 CALORIES Hershey’s Special Dark chocolate
directions), 1 c frozen broccoli for a combined 400 calories.
CHINESE SOUP (cooked per package directions), and GRILLED SALMON
Bring 1 c low-sodium chicken, 2 Tbsp low-sodium teriyaki sauce. Prepare 1 frozen salmon fillet (such MOLTEN BROWNIE BITES
vegetable, or miso broth to a simmer. Top with ¼ c water chestnuts. as Gorton’s Classic Grilled Salmon) Preheat oven to 400°F. Coat
Add 1 c baby spinach, 3 oz silken tofu Total: 390 CALORIES per package directions. Serve with 24-cup mini muffin pan with
(about ¼ box), and 2 oz soba noodles ½ c whole grain brown rice and cooking spray.
and continue to simmer until noodles SWEET AND TANGY MUSTARD- 1 c cooked mixed vegetables (such Pour 1 box (20 oz) Ghirardelli
are cooked. Add Japanese seaweed- MOLASSES CHICKEN as Green Giant Broccoli Carrots). Chocolate Brownie Mix into large
sesame seasoning mix for extra flavor Preheat oven to 400°F. Remove Enjoy with 4 gingersnap cookies. bowl. In smaller bowl, beat 2 eggs,
without added calories, if desired. skin from 2 lb bone-in chicken Total: 410 CALORIES 1 egg yolk, and ¼ c low-fat
Enjoy with 100-calorie pack of cookies breasts and place in pan. (If mayonnaise with electric mixer
or crackers. Total: 390 CALORIES chicken breasts are large—about on high speed about 2 minutes.
1 lb each—cut in half.) Top with Snacks Add to brownie mix, along with
1 thinly sliced onion. COOKIES AND MILK ½ c melted unsalted butter.
Dinner Combine ¼ c deli mustard and Dip 5 Oreos in 1 c low-fat or fat-free Spoon batter into muffin pan, filling
SPICY BLACK BEAN ¼ c molasses and brush onto chicken milk. Total: 370 CALORIES each cup to top. Bake 10 minutes, then
SOUP AND TORTILLAS breasts. Bake 25 minutes, or until immediately remove bites from pan
Soak 1 ½ c dried black beans cooked through, turning chicken FROZEN YOGURT PIE with tablespoon. (Makes 12 servings;
overnight. The next morning, drain halfway through. (Makes Preheat oven to 350°F. Grind 1 serving = 2 brownie bites.)
beans and place in slow cooker with 4 servings; 1 serving = ¼ lb chicken 20 graham cracker squares into Total: 300 CALORIES PER SERVING.
5 c water, 1 c chopped yellow onion, breast.) crumbs (makes about 1 c). Reserve Enjoy with 1 c low-fat or fat-free
½ lb chopped red potatoes, 1 c salsa, Total: 280 CALORIES PER SERVING. 1 Tbsp crumbs and combine the rest milk for a combined 400 calories.
and 2 cloves minced garlic. Cover Serve with oven-baked fries: Cut half with 3 Tbsp melted unsalted butter.
and cook on low 8 hours, or until a potato into wedges, toss with ½ tsp Pat firmly into 8 pie pan and bake CHIPS AND GUACAMOLE
beans are soft. olive oil and salt-free seasoning, and 10 minutes, then cool completely. Mash ¼ c avocado with ¼ c salsa.
Season with ½ tsp sea salt and bake until crisp, 20 to 30 minutes, Gently fold 2 (6 oz) cartons Serve with 2 oz tortilla chips (about
1 tsp black pepper. Top with
/8 for a combined 380 calories. blended raspberry yogurt into 20 chips). Total: 400 CALORIES
6 Tbsp shredded four-cheese 2 c Cool Whip Lite. Spoon into pie
blend, 6 Tbsp low-fat plain yogurt, VEGETABLE MEDLEY SALAD dish, cover, and freeze until firm POPCORN MIX BEER
and 6 Tbsp minced cilantro. Combine 2 c romaine or mixed (at least 3 hours). Microwave 4 c light butter popcorn.
Total: 240 CALORIES PER SERVING lettuce; ½ c rinsed and drained Remove pie from freezer Toss with 2 Tbsp grated Parmesan,
(1 serving = 1 ½ cups). Pair with canned chickpeas; 1 slice Alpine 30 minutes before serving. Top 2 Tbsp cashew pieces, and 2 Tbsp
2 warmed tortillas and small green Lace Swiss cheese, cut into strips; with 2 c thawed frozen raspberries raisins. Serve with 12 oz light beer.
salad for a combined 390 calories. 1 tomato, cut into wedges; ¼ c sliced before cutting. (Makes 8 servings; Total: 410 CALORIES
10 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 11

7. your lose-it-fast plan
400 Buffet
calorıe
Nothing is off-limits: This guide to healthy
portions keeps calories in check. But if you stick to lean
400
calorıe
Italian The challenge with this cuisine
is portion size. Here are tips to keep servings and
meats and veggies, you can even go back for seconds. calories in check.
Roast Turkey Rice Pilaf
2 slices roast turkey breast;
Smart Meat Lasagna
Fixes
1 c 230 CALORIES
4OO-Cal (10 oz) 420 CALORIES
1 Tbsp turkey gravy
90 CALORIES
Oil and other ingredients
make it higher in
Combos Size of fist plus
a golf ball 1 Ask for half-size portions of your main dish,
if possible, or split an entrée with a friend.
Turkey breast is the
leanest meat choice.
calories than plain
white or brown rice. Penne alla Vodka
1 c penne (210 calories)
2 Eyeball proper servings. For pasta, it’s
about the size of a baseball; for protein,
the size of a hockey puck.
Baked Haddock Glazed Carrots ½ c vodka sauce
4 oz baked haddock;
1 Tbsp lemon-butter sauce
230 CALORIES
½ c 110 CALORIES
The glaze adds 80 calories
to an otherwise low- 2 slices turkey
(140 calories)
350 CALORIES
3 Order extra vegetables. Salad with a
little oil and vinegar is better than
sautéed vegetables, however, which are
Skip the sauce and calorie option. + 1 Tbsp gravy Fried Calamari often prepared with too much oil.
it’s half the calories.
Roast Ham
Potatoes
½ c roasted potatoes
+ 3/4 c green beans
amandine
+ /2 c roasted
1
(about 1½ c)
400 CALORIES 4 Choose plain tomato or red clam sauce
most often—they contain less fat and
calories than other types. One-half cup of
3 oz slice 90 CALORIES Spaghetti and
potatoes Meatballs red sauce, for example, has about one-third
210 CALORIES Calories will be higher + small
1 the calories of Alfredo.
1 c spaghetti
Watch portions— if they’re shiny or dinner roll
(220 calories)
it’s fattier than sitting in a pool of oil.
= 405 calories 2 (1 oz) meatballs
ham from the deli.
Green Beans Amandine (110 calories)
Flank Steak ½ c 90 CALORIES
Eat the
½ c tomato sauce 400-Calorie Way!
3 oz slice Calories are estimated (80 calories)
SLIM DOWN SIMPLY. For 400 ways to eat
170 CALORIES based on 1 teaspoon 410 CALORIES
400-calorie meals, a 2-Week Quick Slim plan,
Drain off sauce when you each oil and almonds
Veal Marsala plus menus to fit many lifestyles and tastes,
scoop it to save calories. per serving; if it’s
(5 oz) 390 CALORIES buy the 400 Calorie Fix book (Rodale, 2010)
Fried Chicken
shiny and drenched 4 oz baked at 400caloriefix.com.
Veal is size of hockey
1 breast in sauce, amounts haddock IDEAS IN YOUR IN-BOX. For more meal ideas,
puck and mushrooms
360 CALORIES
could be higher. + tbsp lemon-
1 to read about success stories, and to sign up
are golf ball-size
1 drumstick butter sauce for the free 400 Calorie Fix newsletter, go to
Small Roll
+ /4 c glazed
1 Mozzarella Sticks prevention.com/400caloriefix.
190 CALORIES 90 CALORIES
carrots 4 sticks (300 calories) ON-THE-GO TIPS. To find 400-calorie meals
The skin, batter, A small roll weighs about
+ 1/2 c rice pilaf 6 Tbsp marinara sauce at restaurants in your area, download the
and frying oil equal an ounce and should fit
= 400 calories (90 calories) 400 Calorie Fix app at the iTunes store.
high calories. in your cupped hand.
390 CALORIES
12 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 13

8. your lose-it-fast plan
400 Chinese
calorıe
Order your favorite items, then use our
strategies to mix and match to create a 400-calorie plate.
400 Drive-Thru
calorıe
We all know fast food can be
fattening—but close to half of us love it too much to give it
Bonus: You’ll take home tomorrow’s lunch as leftovers. up. Here’s how to keep calories on track.
POTATOES AND FISH
Smart ONION RINGS SANDWICH Fixes
400-Cal
Combos
1 c soup
Burger King small fries
340 CALORIES
McDonald’s Filet-
O-Fish Sandwich
380 CALORIES
1 Say no to value deals
that add extra items
and, when possible, split
+ 2 dumplings McDonald’s small fries
a meal with a friend so
+ ½ c white rice 230 CALORIES Burger King BK Big
Fish Sandwich you can have a burger
+ ½ c kung Wendy’s sour cream and the fries.
(without tartar
pao shrimp and chives potato
2
Steamed Vegetable Hot and Sour Soup sauce)
Dumplings 320 CALORIES Be picky. Ask for
(1 c) 80 CALORIES = 420 calories 460 CALORIES
no mayonnaise—
(2 pieces) 110 CALORIES Burger King medium Wendy’s Premium at about 100 calories
2 dumplings onion rings Fish Fillet Sandwich per tablespoon, mayo
400 CALORIES (without
+ ½ c General (and sauces made with
Tso’s chicken tartar sauce)
it, such as tartar sauce
BURGER 390 CALORIES
and ranch dressing)
= 400 calories
McDonald’s can add up to almost
Quarter Pounder
CHICKEN
half your calories for
410 CALORIES McDonald’s the meal. Also, bulk up
McChicken your meal by adding
General Tso’s Chicken Kung Pao Shrimp White Rice Burger King Double
Sandwich
Hamburger calorie-safe vegetable
(½ c) 290 CALORIES (½ c) 130 CALORIES (½ c) 100 CALORIES 370 CALORIES
360 CALORIES
toppings such as
Wendy’s Crispy lettuce, tomato, pickles,
Wendy’s Double Stack
Chicken Sandwich and sliced onions.
Fixes 360 CALORIES
360 CALORIES
1 Start with a cup of broth-based soup or steamed dumplings—
they’re relatively low in calories and can help tame your appetite. Burger King
Chicken Tenders
3 Look up calorie
counts at your
2
favorite chain because
Limit white or brown rice to 1/2 cup. A neat trick: Use the Chinese (8 pieces)
360 CALORIES portion sizes can vary.
tea cups on your table as a portion guide—one holds about half
A small order of fries
a cup. Fried rice has up to twice the calories of plain and should be McDonald’s at McDonald’s, for
considered an entrée. Chicken McNuggets
example, has 110 fewer
3
(7 pieces)
Ask for sauce on the side, and use very little—brown, sweet and calories than the small
320 CALORIES
sour, hoisin, duck, and plum sauce contain up to 5 teaspoons of (with 1 package size at Burger King.
sugar per 1/4 cup. BBQ sauce
370 CALORIES)
14 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 15

9. your lose-it-fast plan
400 Party
calorıe
A party can be a scary setting for a dieter,
but if you choose wisely, you can enjoy your favorite
Walk Off Weight 3X Faster!
treats and still stay within 400 calories. This is no ordinary walking workout. Michele Stanten, Prevention’s fitness
director, created this reader-tested program that powers off pounds, flattens
your belly, and firms every inch. Drop a size this month—without dieting!
Hors D’oeuvres Cookies
Crudité
2 (each about Smart As a fitness instructor and editor of steady-paced walking—shedding up
the diameter of
1 c (the size of your fist) a golf ball)
400-Cal 20 years at America’s leading healthy to 14 pounds and trimming 3 inches
50 CALORIES Combos lifestyle magazine, Stanten has off their waists in just 4 weeks.
Sugar
Pigs in a Blanket 100 CALORIES walked and talked with hundreds The WOW program is designed to
5 pigs of women at marathons across the keep you out of a walking rut and off
Chocolate chip country and in local neighborhoods those dreaded weight loss plateaus.
350 CALORIES
120 CALORIES
and parks. What’s the most common The first step is fat-blasting interval
Chex Mix
walking complaint she hears? “I’m walks (p. 18), in which you’ll stride
1 c (the size of your fist) Cheese not losing any weight!” That’s why fast for a short period, then slow
200 CALORIES 1 oz (the size of
your thumb or 5 oz champagne she created the Walk Off Weight down to recover before cranking it
2 mini chicken satay 2 large marbles) (WOW) program, based on the latest back up. You’ll also do toning walks
+ 1 c crudite
skewers
60 CALORIES Soft goat cheese + mini
2 exercise science, to get you moving, (p. 19),with an exercise band to firm
80 CALORIES mushroom maximize fat loss, and leave lost your upper body while you walk,
2 mini mushroom turnovers pounds in the dust for good! strength workouts (p. 20) to rev your
turnovers Brie
+ c Caesar
1 It’s guaranteed to work: Ask the metabolism, and longer, steady-pace
80 CALORIES 100 CALORIES
salad nearly 2 dozen women, ages 34 to 63, walks (p. 21) to burn more fat.
Cheddar who walked in the heat and rain to Start today and you could lose
Pie 110 CALORIES
= 390 CALORIES
1 slice (about test this revolutionary program. They as many as 14 pounds, shrink your
half your hand) lost up to 3 times the weight that waist by 3 inches, and drop a size or
Drinks they would have through traditional, more in just 4 weeks!
Pumpkin
320 CALORIES 5-oz glass of wine
125 CALORIES
Apple
410 CALORIES 5-oz glass of
champagne Program at a Glance
110 CALORIES WHAT YOU’LL NEED TO MAXIMIZE RESULTS
Salads 1 c Chex Mix
Eat about 1,600 calories
+ oz Cheddar
1 Good-fitting walking shoes, a sports
1/
c (the size
2
of a tennis ball) cheese watch with an interval timer, and a a day, filling up on whole
+ chocolate
2 medium-weight elastic resistance grains, fruits, vegetables,
Caesar chip cookies band or tube (available at sporting lean proteins, and healthy
75 CALORIES monounsaturated fats. Also
goods stores or online)
= 430 CALORIES have 3 cups of green tea (hot
Tortellini WHAT YOU’LL DO
190 CALORIES A combination of walking and or cold) daily—studies show
strength workouts (see chart compounds in the tea can
on p. 18) 6 days a week help you burn belly fat!
16 Prevention.COM Back to contents

10. your lose-it-fast plan
Workout Schedule Toning Walks Extend arms straight in front at
Weeks Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 These moves are easy to do while chest level. Hold, then slowly return
30-Minute Toning 30-Minute Toning 30-Minute Long Rest you walk. Do twice a week. Weeks to start position.
Interval Walk Interval Walk Interval Walk* 1 2 After a 2-minute warm-up, ROW (firms midback) Hold center
Walk 20 min Walk 20 min Walk +
1 continue walking at a moderate of band with both hands, arms
+ total + total + Core
Lower- Core Lower- Strength pace as you do the first exercise for extended in front at chest level.
Body Strength Body Moves 45 seconds, or about 20 reps. When Keeping left arm stationary, bend
Strength Moves Strength 60–75
2 Moves 45 min Moves min you’re finished, drape band around right elbow and pull hand back
45 min total 45 min total neck and speed up to a brisk pace, toward hip, elbow pointing behind
total total as if you’re in a hurry, for 1 minute. you. Hold, then slowly return to
45-Minute Toning 45-Minute Toning 45-Minute Long Rest Repeat the 45-second toning/1- start position. (Work left arm on
Interval Walk Interval Walk Interval Walk* minute brisk walking intervals until next toning interval, after a 1-minute
Walk 25 min Walk 25 min Walk +
3 + total + total + Core you’ve done all the exercises. Finish brisk walk.)
Lower- Core Lower- Strength with 4 minutes of easy walking to OVERHEAD PRESS (firms shoulders)
Body Strength Body Moves
cool down, for a 20-minute routine. Loop band around upper back
Strength Moves Strength 90–105
4 Moves 60 min Moves min Weeks 3 4 Increase the workout and under arms. Grasp an end in
60 min total 60 min total to 25 minutes by doing each toning each hand, with elbows bent and
total total
move as you walk for 1 minute, or pointing diagonally down, hands
*See p. 21 for duration. about 30 reps. Make it harder near shoulders, palms forward. Press
Interval Walks Move hands closer together so you’re hands straight up overhead. Hold,
In one study, interval exercisers lost more weight with shorter workouts than using less band. Make it easier then slowly return to start position.
women who exercised longer at a steady pace. Do 3 times a week. Separate hands farther apart so the ARM PULL (firms triceps) Drape
band is more slack. band around neck. Grasp each side
Time Activity Intensity What It Feels Like
PULL-DOWN (firms upper and of band with arms bent, hands by
Light effort, rhythmic midback) Hold center of band shoulders. Keeping upper arms
0:00–5:00 Easy walk (5 min) 3–5
breathing; you can sing
overhead, hands shoulder-width stationary, press hands down and
Some effort, breathing
apart, palms forward, elbows bent straighten arms. Hold, then slowly
5:00–6:00 Moderate walk (1 min) 5–6 somewhat hard; can speak
in full sentences slightly. Keeping left hand stationary, return to start position.
Very hard effort, breathless;
pull right arm down and out to side FRONT PULL (firms upper back) Hold
6:00–6:30 Fast walk (30 sec) 7–8 can manage only yes/no to shoulder height, without bending band out in front, arms extended at
responses elbow. Hold, then slowly return to chest height, hands about shoulder-
6:30–7:30 Moderate walk (1 min) 5–6 (see above)
start position. (Work left arm on width apart. Keeping arms straight,
next toning interval, after doing a pull hands apart, squeezing shoulder
7:30-25:30
Do minutes 6:00-7:30 12 more 1-minute brisk walk between moves.) blades and bringing hands almost
times*
FRONT PRESS (firms chest) Loop directly out to sides. Hold, then
25:30–30:00 Cooldown (4 min 30 sec) 5–3
Light effort, rhythmic band around back under arms. Grasp slowly return to start position.
breathing; you can sing
each side with hands near chest,
*For weeks 3 4, do minutes 6:00-7:30 22 more times. palms forward, elbows pointing out.
Then begin your cooldown at 40:30, and finish at 45:00.
18 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 19

11. your lose-it-fast plan
Lower-Body Strength Moves Core Strength Moves
Beyond the toned legs and butt you’ll get, these moves will help you walk about Strengthening your abs and back will protect you from injury, power your
15% faster—that’s equivalent to increasing your pace from 3.5 mph to 4 mph stride so you can go faster, and, of course, flatten your belly! Do twice a
and burning about 80 extra calories an hour. Do twice a week after walking. week after walking.
Weeks 1 2: Do 12 to 15 reps of each exercise, repeating on both sides. Weeks 1 2: Do 15 to 20 reps, on each side when appropriate.
Weeks 3 4: Do 2 sets of 12 to 15 reps of each exercise, repeating on both sides. Weeks 3 4: Do 2 sets of 15 to 20 reps, on each side when appropriate.
CROSS LEG SWING Side PlanK (targets back and abs)
(targets inner thighs) Lie on right side, right leg bent, left one extended. Prop yourself up on right
Tie band around a sturdy furniture elbow, palm flat, left hand on hip. Contract abs and raise right hip and thigh
leg or railing at floor level and loop off floor. Slowly lower right hip toward floor without touching in between reps.
it around left ankle (anchor point
on left), with left leg extended out
to side. Band should be taut. Flex Long Walk
left foot, contract inner thigh, and The longer you go,
swing left leg across body. Hold, the more calories
then slowly return to start without you’ll burn naturally
touching foot to floor between reps. postworkout,
research shows.
Warm up by
MOVING SQUAT walking at an easy
(targets quads, glutes, and outer pace for about
thighs) 5 minutes. Increase
Stand with feet together. Step right Roll- to a moderate pace
foot out to side 2 to 3 feet, bend hips Down for the duration of
(targets abs) your walk, finishing
and knees, and sit back as if lowering with 5 minutes of
into a chair. Keep knees behind toes. Sit on floor
easy walking to
Stand up, bringing left foot toward with knees bent, cool down. Do once
right so feet are together. Step to left feet flat, arms a week.
on next rep. Alternate sides until extended in front Week 1 45 minutes*
you’ve completed all reps. of you. Pull abs
Week 2 60 minutes
in, round back,
Week 3 75 minutes
GET FASTER RESULTS! and inhale as you
Week 4 90 minutes
Adapted from Walk Off Weight by Michele Stanten (Rodale, 2010). roll about halfway
down toward floor. *All times include
For the complete 8-week Walk Off Weight diet and exercise program, visit
warm-up and
prevention.com/shop to purchase the book and audio workouts that will Exhale and slowly
cooldown.
talk you through all of these routines and more. roll up, sitting tall.
20 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 21

12. your make-it-last plan
Forget These Weight
Loss Strategies
“In their quest to lose weight, many but always starving by dinner. The
women unknowingly sabotage key is to rebalance your day so you
Your
themselves,” says Elisa Zied, RD, don’t set yourself up for an evening
a former spokesperson for the binge. To get your appetite back in
American Dietetic Association the morning, cut your evening meal
and author of Feed Your Family in half. Then eat a breakfast of about
Make-
Right! Here are six well-intentioned 450 calories, such as a scrambled egg
approaches to weight loss that with low-fat cheese on a whole wheat
can go awry and the expert and English muffin with an 8-ounce glass
research-proven ways to drop of juice—an amount that should keep
It-Last
pounds for good. you satisfied until lunch, says George
L. Blackburn, MD, PhD, associate
director of the division of nutrition at
Saving your calories Harvard Medical School and author
for a big dinner
Plan
of Break Through Your Set Point.
Yes, cutting total calories leads Once your appetite adjusts, don’t go
to weight loss. But bank most of more than 5 hours without another
those calories for the end of the day meal of roughly the same size.
and your hunger hormones will
go haywire, making you eat more.
Middle-aged men and women who Grazing instead of eating
ate their daily number of calories regularly scheduled meals
in one supersize supper produced Trouble is, eating in this manner
more ghrelin, a hormone that causes may contribute to weight gain,
hunger, than when they ate the same according to a 2005 American
number of calories in three square Journal of Clinical Nutrition study.
meals, found researchers at the When researchers asked women to
National Institute on Aging. eat at regular, fixed times or to break
Smarter Move: Front-load your their usual amount of food into
calories. Overeating at night keeps you unscheduled meals throughout the
from being hungry in the morning, day, they made a startling discovery:
setting off a vicious cycle in which The women actually burned more
you’re never interested in breakfast calories in the 3 hours after eating
22 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 23

13. your make-it-last plan
the regular meals than they did after add that without cutting back before your goal, not 4,” says of six, cutting back by one a day.
the unplanned meals. They produced elsewhere, it could be the reason Blackburn. “You’ll have a better Once you’ve made that a habit,
less insulin, too, potentially lowering you’re not losing weight.” chance of actually taking off the move on to your next goal.
their odds of insulin resistance, Smarter Move: Count all calories. weight permanently.” To drop a pound
which is linked to weight gain and Once you learn that ½ cup of cereal a week, shave 250 calories from your
obesity. What’s more, grazing instead can have as many as 200 calories or diet and burn an extra 250 calories Splurging on foods that are
of planning ahead can set you up to that there are about 220 calories in through exercise each day. Visit “low-fat” and “sugar-free”
eat mindlessly, says Zied. In the end, that “single-serving” bottle of OJ, prevention.com/myhealthtrackers Research suggests that when a
we rarely realize how many calories you’ll be more prudent about how to log your progress. food is described as a diet food,
all those little nibbles and noshes much you use. we’re subconsciously primed to eat
really add up to. more—even if it’s actually as caloric
Smarter Move: Figure out how Setting short-term as regular food. When Cornell
many times a day you need to eat— Eating like a bird for weight loss goals University researchers offered the
and then stick to a schedule. Home the month leading The National Weight Control Registry same MM’s candies labeled either
in on your body’s internal cues up to a big event, such (NWCR) estimates that only 20% regular or low-fat to visitors at a
with a food diary. It’s so effective as a class reunion of dieters successfully keep off lost university open house, visitors ate
that earlier this year, researchers Slashing significant calories is likely weight for more than a year. That’s 28% more of the “low-fat” snacks.
at Kaiser Permanente Center for to backfire. In fact, nutrition experts because after we reach our goal, we While less fat does not mean
Health Research found that dieters recommend you don’t dip below 1,200 let old eating habits creep back in. fewer calories, people make the
who kept a food journal lost twice to 1,500 calories a day. “If you crash But people who win at weight loss assumption that it does, setting them
as much weight as those who didn’t diet for more than 2 weeks or so, your consistently eat the same way even up to overeat, say scientists.
record what they ate. metabolism will temporarily slow after they’ve slimmed down. In fact, Smarter Move: First, check
down,” says Blackburn. “So the same the NWCR found that dieters who food labels: So-called diet foods
exact dieting effort results in less and maintain their healthy eating habits frequently don’t save you calories.
Assuming calories less weight loss.” The reason: Your every single day are 1 ½ times more Take low-fat chocolate chip cookies—
from healthy, natural body is conserving energy to keep you likely to maintain their weight loss because they’ve been infused with
foods are low from losing weight too quickly. And in the long run than those who relax extra carbs to add flavor, you save
People consistently underestimate that’s not all. When you drastically cut their diets on the weekends. only 3 calories per cookie. Once you
the calories in nutritious items such calories, you lose muscle along with Smarter Move: Think of healthy have that reality check, follow the
as yogurt, fish, and baked chicken, fat—especially if you haven’t been eating as a work in progress, not golden rule for any food: Keep close
found researchers at Bowling exercising. Because muscle is your as a “diet” with a beginning and an tabs on portions. Limit yourself
Green State University who quizzed body’s calorie-burning furnace, this end. The key: making small changes to two small cookies, for example,
students on calorie counts. “Just can slow down your metabolism, even you can maintain so they become or trade in a bowl of frozen yogurt
because a food is healthy doesn’t long after your crash diet is done. long-term habits. Start by creating for a kid’s-size scoop; measure out
mean you can eat big portions,” says Smarter Move: Aim to shed about a list of problem areas in your diet, condiments such as low-fat sour
D. Milton Stokes, MPH, RD, owner a pound a week—the slow, steady then tackle them one at a time. For cream or low-fat ranch dressing. And
of One Source Nutrition in Stamford, weight loss ensures you lose fat, example, if you snack on a heaping remember—if you prefer the flavor of
Connecticut. “A handful of nuts can not muscle. “If you want to drop handful of Oreos every night before full-fat foods, you’ll still lose weight
be 200 calories or more. And if you 10 pounds, get started 10 weeks bed, set a goal of having two instead if you watch your portion sizes.
24 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 25

14. your make-it-last plan
unless it becomes a habit. However, their mid-50s followed a 12-week
Cozy Up to Your Scale a difference of 100 calories at every
meal could add up to more than 30
pounds in a year—in either direction.
cycling routine while eating a diet
designed to maintain their weight.
The result: One 56-year-old lost
For years, many experts recom­ ended
m And despite the common belief that TIP Weigh yourself at the same time just 1 pound but dropped two sizes,
tossing your scale. Good advice when focusing on weight makes women feel each day, first thing in the morning thanks to a 7% decrease in body fat.
you consider the emotional whiplash bad about themselves, scientists have after using the bathroom and getting She replaced about 4 pounds of fat
that weighing yourself can cause. found that tracking your weight can undressed, to avoid factors like water with 4 pounds of muscle—pound for
As the number goes down, your actually improve your mood by giving weight and clothing. Track your pound, muscle is firmer and denser,
confidence goes up, but a gain of even you a sense of control. results and focus on the pattern over and it takes up about one-third the
a pound can easily ruin your day. TIP Weigh yourself daily (more than time. The number may go up and space of fat. But don’t assume your
Now it’s time to end the love-hate that isn’t really meaningful, as you’ll down from one day to the next, but scale is stuck due to new muscle. It
relationship with your scale. A review see in “The Scale Diary,” on p. 28). the overall direction month to month takes about a month of strength-
of a dozen studies tracking over 16,000 should be down if you’re trying to lose training to add a single pound of
SURPRISE No. 2
dieters provides indisputable evidence weight. If you see an upward trend, muscle, on average, according to
that the bathroom scale is one of the Weight can fluctuate it’s time to take action. Wayne Westcott, PhD, author of Get
most effective tools for losing weight 5 pounds in 24 hours Stronger, Feel Younger.
and preventing pounds from creeping The biggest culprit is water (and TIP Track other markers,
on. A whopping 75% of members water in the food you eat). The such as the size of your
of the National Weight Control calories in a liter of soda would waist and thighs (using
Registry—men and women who have add about 1 10 pound if you didn’t
/ a tape measure), how
lost at least 30 pounds and kept it off— burn them off, but step on the scale your clothes fit, or how
weigh themselves at least once a week. immediately after drinking it and much energy you have—
Here are five surprising facts that you’ll be up more than 2 pounds; and celebrate those
will help you make peace with your go to the bathroom and you’ll likely successes.
scale—and use it to your weight drop 1 to 1 ½ pounds. You even lose
SURPRISE No. 4
loss advantage. water weight—about 2 pounds a
day—just by breathing and sweating. A cheaper model
SURPRISE No. 1
Day-to-day fluctuations can be the is better
The more you weigh result of a high-sodium meal or You can spend hundreds
yourself, the more you lose your level of hydration, while your on a high-tech scale that
Out of sight, out of mind simply menstrual cycle can cause changes also estimates your body
doesn’t work. In one study, daily all month long. “It’s important to fat percentage and more
weighers dropped twice as many keep the bigger picture in mind,” through a series of mathematical
SURPRISE No. 3
pounds as weekly weighers— says exercise physiologist Kara Mohr, algorithms, but you’re just getting
12 pounds versus 6, possibly because PhD, who’s done extensive scientific You can lose inches another number to worry about
it was a regular reminder to stay on research on weight loss. No one without weighing less that’s possibly less accurate than
track. Meanwhile, dieters who avoided meal or single splurge will move In a study from the University of your weight. “I avoid scales that
the scale altogether gained 4 pounds. the scale’s needle in a lasting way California at Berkeley, women in measure body fat, because there are
26 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 27

15. your make-it-last plan
The Scale Diary so many inaccuracies based on
Don’t let the number determine
fluctuations in how much water
you drink,” says Mohr Make Small Changes
your self-worth! An anonymous
40-something reader shared how
her weight fluctuated in 1 day.
TIP Buy a basic digital scale that
displays weight to the nearest
½ or 2 10 pound to minimize
/
Every Day
7:15 am 33.8 lb Right before
1 fluctuations. If your goal is to lose weight and more, eat less, and look and feel better
hopping in the shower exercise more, forget the deprivation than ever. Add just one or two a week
SURPRISE No. 5
diet and marathon workouts. to your regular routine and you can
8:30 am 137.5 lb Wow, my Where you put Research shows that taking baby lose nearly 3 inches off your waistline
clothes weigh 3.7 lb
your scale matters steps—not giant leaps—is the and be about 10 pounds lighter in a
9:15 am 138.7 lb Gained
1.2 lb from breakfast
In most cases, your bathroom floor best way to get lasting results. A few months. Even better: Once these
will work just fine, but if the floor study published in the Annals of healthy habits become second nature,
10:30 am 37.9 lb Bathroom
1 is textured or the grout creates Behavioral Medicine found that they’ll benefit you for a lifetime.
break, -0.8 lb
an uneven surface, the readout participants who made one small,
1 Pick up a pen
1 pm 35.8 lb Lost 2.1 lb,
1 might be off. Bath mats or carpet potentially permanent change in
thanks to a sweaty of any thickness can absorb some their food choices and/or physical
cardio workout
of your weight, throwing off the activity each week (such as drinking after every meal
1:30 pm 137.4 lb Up 1.6 lb scale’s sensors and decreasing your one less can of soda or walking Mindlessly munch on a bag of chips
from lunch weight by 20 pounds or more, 5 more minutes each day) lost more and you could easily polish off the
4 pm 138.6 lb Gained 1.2 lb, explains Keith Erickson, company than twice as much belly fat, whole thing; write down how much
probably from all the spokesperson for Tanita scales. 2 ½ more inches off their waistlines, you’ve eaten and you’re more likely
water I was drinking Some higher-end scales come and about 4 times more weight to practice portion control. Keeping
5:30 pm 37.5 lb Bathroom
1 with carpet feet to accommodate during a 4-month program, a food log helps control extra calories
break, -1.1 lb the inconsistencies, but our compared with those who followed in two ways: the combination of
11 pm 40.8 lb Yikes!
1 tester still found a several-pound traditional calorie-restriction and plain old reality check (I just ate 30
Gained 3.3 lb—probably discrepancy. physical-activity guidelines. minutes ago!) and awareness that
the pasta I ate TIP Weigh yourself in the same “When you focus on just a couple what you’re putting in your mouth
and the wine!
spot every day. Even if it’s off by of small changes at a time, you begin will soon be recorded for posterity.
11:30 pm 37.1 lb Undressed—huh,
1 a few pounds, you’ll still be able to ingrain some healthy habits that last In a study, people who kept a food
gained 3.3 lb since to see changes over time. For the for a lifetime, rather than trying an journal lost twice as much weight as
this morning
most accurate reading, place your all-or-nothing approach that more those who didn’t record what they
7:15 am 135.4 lb Lost scale on a bare floor that’s hard, often than not fails because it’s too ate. When they combined it with
1.7 lb while sleeping flat, and level. You can test the hard to follow,” says Lesley Lutes, a moderate diet and exercise plan,
scale’s accuracy by weighing an PhD, an assistant professor in the they lost an average of 13 pounds
object whose weight you know— department of psychology at East in 6 months. Journaling also gives
like a dumbbell. Carolina University. you insight into your eating habits,
We’ve uncovered 11 simple steps says Lutes. Do you skip meals? Eat
(with proven results) to help you move the same during the week as on the
28 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 29

16. your make-it-last plan
4 6
weekend? Binge when you’re feeling a week, according to one Harvard
stressed? “Knowing your routine Sign up for healthy Strength-train in study. Start with just a couple of
helps you figure out what changes e-newsletters mini-bursts flights a day; if you’re already a
are right for you,” she adds. Make it A study from Kaiser Permanente Basic body-weight exercises like dedicated climber, aim to add three
simple by tracking yourself online at found that people who received squats and pushups are a simple way more flights to your daily trek.
prevention.com/healthtracker. weekly e-mails about diet and fitness to build more metabolism-revving
8 Take a pedometer
for 16 weeks substantially increased muscle in minutes, and research
2
their levels of physical activity and shows they’re just as effective as
Skip through the intake of healthy foods like fruits hitting the gym. “Your muscles wherever you go
commercials and vegetables while cutting back don’t know the difference between Just as you wouldn’t leave home
Get off your duff and move during on trans and saturated fats. We working against your without your cell phone, make a
your favorite TV shows. Skip, can help: Go to prevention.com/ body’s own resistance and on a fancy pedometer a must-have accessory.
dance, go up and down some newsletters and sign up for our piece of equipment,” says Wayne Research shows pedometer users
stairs, run in place—anything that weekly newsletters “Eat Up, Slim Westcott, fitness research director take nearly 2,500 more steps a day
gets your heart rate up so you feel Down” and “Walk Off the Weight.” at Quincy College. “The one rule to (over 1 mile, or about 100 calories)
somewhat breathless, says Geralyn follow is that each exercise should than nonusers. Over a year, that’s
5 Walk 5day minutes
Coopersmith, national director of the fatigue your muscles within 60 to enough to burn off about 10 pounds.
Equinox Fitness Training Institute. more 90 seconds.” Try this mini-workout:
every
9 Brown-bag it at least
Do it for each 2-minute break (forget Do 10 reps each of knee pushups,
the TiVo) during a typical 2-hour In Lutes’s pilot study, increasing squats, crunches, lunges, and chair
TV night and you’ll burn an extra daily activity levels by just a dips. Then gradually increase the once a week
270 calories a day—which can translate few minutes at a time helped number of reps it takes for your You’ll save thousands of calories
to a 28-pound weight loss in a year. participants lose weight. Eventually, muscles to feel fully fatigued. (not to mention hundreds of dollars)
your goal should be to do at least over the course of a year. Consider
3 Limit high-fat foods 7 Climb 3 extra flights
30 minutes of physical activity a day this: A premade chicken Caesar
(burning off about 120 extra calories wrap from a chain restaurant has
to one per week daily, or 12 ½ pounds a year), but it of stairs daily 610 calories, more than 40% of
Tag the high-fat/high-calorie foods doesn’t have to be all at once. Some Have a choice between riding and which come from fat, as well as
that are typically your favorites (our simple ways to get moving: climbing? Including 2 to 3 minutes 1,440 mg of sodium (more than half
top five: cookies, candy, ice cream, Walk around the perimeter of the of stair climbing per day—covering the recommended daily amount).
potato chips, and fries) and gradually grocery store at least once before about three to five floors—can burn Make your own with presliced deli
downshift. “If you’re eating six of heading toward the items you need. enough calories to eliminate the chicken breast on whole wheat bread
these foods a week, try to go down Move in place whenever you’re average American’s annual weight with light mayo and romaine lettuce
to five,” says Lutes. Each week, drop talking on the telephone. gain of 1 to 2 pounds a year. It’s for about 230 calories. You’ll cut
another until you’re at no more than Go through or around the entire also good for more than just your almost 400 calories and about
one or two; at the same time, add shopping mall instead of parking waistline: Men who climbed more 520 mg of sodium, which leaves
in a good-for-you choice like baby near the store you need. than 70 flights of stairs a week had an room for a side salad and if it were
carrots, sautéed broccoli, oranges, Take a walk around the block at 18% lower mortality rate than those your daily fare, could still add up
and other fresh fruits and veggies. lunch and after dinner. who climbed fewer than 20 flights to a 28-pound weight loss after a
30 Prevention.COM Back to contents Prevention Lose It Fast, Make It Last 31