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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

Originally published in Fitness magazine, October 2005


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