Many people say they want to get fit but have no time. If you're one of those people, make a list of everything -- big and small -- that you make time for. If you can spend several hours a day watching TV, chatting with friends or surfing the Internet, you can find time to eat right and exercise. Getting fit doesn't require spending endless hours at the gym or preparing elaborate meals. If you incorporate small changes into your lifestyle and add to them over time, you'll find yourself feeling much more healthy and energetic.
Step 1
Eat breakfast every morning. Doing so can boost your metabolism and stave off cravings later in the day. If you don't have time for a sit-down breakfast, make a sandwich the night before or drink a smoothie made with fruit, yogurt and protein powder. Store milk, fruit juice, cottage cheese and other breakfast foods in the front of the refrigerator so they're easy to access.
Step 2
Freeze healthy meals, such as low-fat soups and whole-wheat pasta dishes, in individual portions. Grab one in the morning and take it to work, along with a piece of fresh fruit.
Step 3
Take the stairs at work instead of the elevator. Go for a 15- or 20-minute brisk walk during your lunch break. Get up and talk to your coworkers instead of sending emails. Bring 5-lb. weights to work and use them during breaks or at your desk.
Step 4
Replace 30 to 45 minutes of daily television viewing with exercise. You also can use a treadmill or do floor exercises while you watch TV.
Step 5
Split daily exercise into two or three sessions. For example, walk briskly for 15 minutes three times a day instead of taking a 45-minute walk. You'll still get the same benefits as walking 45 minutes in one stretch.
Step 6
Stock your kitchen with healthy foods, including olive oil, whole-grain pasta, brown rice, fruits, vegetables and low-fat dairy and meat. Slice up carrot and celery sticks and broccoli and cauliflower florets and store them in the refrigerator in zippered bags for quick and easy snacks.
Step 7
Buy a pedometer and track how many steps you take each day. Add 1,000 or 2,000 steps each week until you reach 10,000. An easy way to add steps is to take your dog for longer walks each day, or offer to walk a neighbor's dog for 15 or 20 minutes a few times a week.
Step 8
Toss out remote controls for your TV, DVD player and stereo. Get up and change the channel or adjust the volume. Over the course of a week or month, those extra burned calories can add up.
Member Comments