The 2,500-Calorie Workout: Fight Fat Faster

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Bonus Diet Points

Earn extra points by making some changes to your diet, says Ellie Krieger, RD, author of Small Changes, Big Results (Clarkson Potter, 2005). If your goal is to lose weight, bank two to three points (200 to 300 calories) each week.

0.5 Points

Instead of:	Choose:
1 Sports Bar	12 Almonds and 2 tablespoons Raisins
1 Banana	1 Cup of Strawberries
PB&J on Toast	PB&J on Whole-Grain Crispbread

1 Point

Instead of:	Choose:
12 oz. Orange Juice	1 Orange
A Tuna Sandwich with Mayo	A Turkey Sandwich with Mustard
1 Large Corn Muffin	1 English Muffin with 1 tablespoon each Peanut Butter and Jam

1.5 Points

Instead of:	Choose:
12 oz. Soda	12 oz. Club Soda with Lemon
½ cup Premium Ice Cream	½ cup Light Ice Cream
A Bagel with Cream Cheese	8 oz. Yogurt with 1 cup Strawberries

2 Points

Instead of:	Choose:
A Large Order of French Fries	A Small Order of French Fries
2 oz. Potato Chips	2 oz. Baked Chips
2 Slices of Pepperoni Pizza	1 Slice with Vegetable Topping

Bonus Activity Points

.5 Points

Vacuum, 15 Minutes
Scrub Your Kitchen ‘Til It Sparkles, 15 Minutes
Walk an Extra 10 Minutes to the Next Coffee Shop or Post Office

1 Point

Walk Anywhere Briskly, 15 Minutes
Drop in Your Favorite CD and Dance, 15 Minutes
Rake Leaves, 30 Minutes

2+ Points

Meet a Buddy for a Walking Lunch Break, 40 Minutes
Get a Jump on Your Holiday Shopping, 1 Hour
Ride Your Bike to Return a Video or Library Book, 20 Minutes at an Easy Pace

Print the Workout Booklet: The 2,500-Calorie Workout: Fight Fat Faster >>

Originally published in Fitness magazine, October 2005

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a3984502 wrote:

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3/2/2012 03:09:23 AM Report Abuse

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1/10/2012 06:51:50 PM Report Abuse