Try to walk, dance, jump on trampoline, walk up & down stairs, or jump rope for at least 30 minutes each day, whether in 10 minute increments or 30 minute ones. Every other day, do at least 5 CORE exercises like the banana, the superman, the side bend w/ towel, reverse crunches, & the hip flexor. Add some UPPER BODY exercises to firm the arms up & slim the face,like the ones using the hand weights - alternating bicep curl, one armed tricep extensions, dumbbell lateral raises, dumbbell pullovers, and wall push-ups. Also add some LOWER BODY exercises to help with the ankles, calves, & thighs, like - bridge-ups, calf rocking w/ dumbbells, lying adduction & abductions, lying ham curl, & walking lunges. These gave me amazing results in just 3 weeks! Make the small changes by drinking the 8+ glasses of water each day, add one each of 8oz milk, 1 cup green tea, 6oz orange juice, & 1 6oz can Spicy Hot V8 each day. Take a multi-vitamin based on your age & needs. Switch to whole wheat or whole grain breads (45 calorie a slice variety), buns, & subs. Add at least 3 veggies & 1 more fruit each day, either in a stir-fry, a wrap, a salad, a soup, or on a lean meat sandwich. Eat something hot at each meal. Don't skip breakfast, make it about 400 calories, keeping the carbs, fats, & proteins within the recommended ratios. Have 3 - 100 calorie snacks, one between each meal & the last before going to bed. Try fresh fruit mixes, low-fat cheese or yogurt, caramel corn or rice cakes, multi-grain Sun Chips, Baked Lays, veggies any way you like them, but easy on dips. Get an apple each day. Let lunch be around 350 calories, then have a 500 calorie supper. If hunger strikes between meals, have a cup of cabbage soup made with non-starchy vegies. Use the garlic, onion, red pepper, turmeric, & ginger liberally, when cooking. Cook your meals using fresh raw lean meat, instead of over-processed high-sodium deli or prepackaged ones. Dice & slice them in fajitas, stir-fry, wraps, pita pockets, or process for homemade sandwich spreads. This will give you needed protein without all the fat, and give you a satisfied feeling. Use canola oil & Brummel & Brown yogurt Butter Spread. Control portion sizes of "naughty" foods & snacks, but don't totally eliminate them or you will crave them even more. Eat 55% carbs, 15% protein, & 30% fats as your calorie make-up. You can check your ratios by going to your FOOD PLANNER/ TRACKER page, scroll to the bottom, click where it says PRINT TODAY'S FULL REPORT, then scroll to the bottom of that page where you'll wee 2 pie charts - one based on the foods you tracked & the other being Spark People's recommendations. Hope this helps, Connie + + =
BLESTMUCH 6/8/06 12:14 A
Um, advice I have heard (but have not heeded myself) would be to: 1- Drink 2 glasses of water as you visit and wait for the dinner to be served. (This will make you feel full faster)
2- make wise choices when possible at the dinners
3- control your portion sizes. If you are served a full dinner at the restraunt,eat all of your salad (with dressing on the side) and consider taking half of the entree home.
I used to do a lot better at this plan- but I don't know what happened to me. Thanks for reminding me.
ELLENEA 6/7/06 7:49 P
I have a wedding in a few weeks that I would LOVE to be wearing a baggy dress to. Anthing I can do to look great with the slippery slope of dinners, parties, etc. ahead of me?
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