I decorated 4 small pieces of paper and wrote "Free Pass" on each. I use these for a few treat cheats each week. Basically, they are for my cravings throughout the week. I don't let myself feel guilty as long as I use a free pass. I keep one in my wallet and three at home.
Things I have used these for: a handful of potato chips, 3 hershey's kisses, a handful of m&m's or other small candy, a can of pop/soda, a serving of regular ranch instead of light or non-fat, a cookie or brownie, etc. I use them for small things, not like a while Big Mac or something!
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I found free exercise workouts on On Demand so I can do a completely different workout everyday if I want to. Plus, On Demand sorts the workouts for you - some are Biggest Loser, Walking, even 10, 20, & 30 minute workouts. You could pick one topic/trainer each week and do only the workouts in that area. For me, it is nice to be able to choose whatever I feel like. Check to see if your cable company has On Demand Free Pass and look under Exercise TV.
Obvious for books but great for CDs, DVDs, games and magazines as well (no more subscriptions). Ours also has free programs for both adults and kids to keep everyone busy (some programs have prizes) and has free passes to local zoos/museums as well.
Avoid foods that are "lite/low-fat/nonfat"! Because removing the fat from foods doesn't necessarily make them non-fattening. Carbs can also make you fat. Many low/nonfat foods boost the sugars to make up for the loss. While demonizing 'fat', we give a free pass to other, allegedly "good" nutrients.
Since the low-fat campaign began in the late 1970's, Americans actually have been eating more than 500 additional calories per day, most of them from refined carbohydrates; like sugar. The result is the average male is 17# heavier the average female is 19# heavier than in the late 1970's.
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