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IT'S A PIECE OF CAKE!
Shedding some pounds The Lazy Way is a piece of cake! You won't have to follow any detailed instructions for eating. There's no beating or whipping you into exercising. And changing those bad habits can be as smooth as silk. When you follow the Lazy recipe, losing your weight couldn't get any sweeter.
CHAPTER 1: THE LARD WORKS IN MYSTERIOUS WAYS
Take the mystery out of how weight loss works, and learn what is a waste of time!
CHAPTER 2: SUPPLIES AND EQUIPMENT WORTH THEIR WEIGHT
Here's what you'll need to ease into shedding pounds!
CHAPTER 3: DO IT OR DIET
Sink your teeth into these simple `to do' tips to avoid the struggle of a diet.
CHAPTER 4: GOTTA MINUTE?
You won't need a second more. Shortcuts to looking at labels, tracking treats and jotting in your journal, just to name a few.
CHAPTER 5: THE TWO-SECOND TIDY
Whether it's degreasi ng your food or swiping your sweat, you can clean up in a jiffy.
CHAPTER 6: NOT AS CREAMY BUT JUST AS DREAMY
Cut the fat without sacrificing taste or time.
CHAPTER 7: DIVIDE AND DEVOUR
Portion power--it's a cinch!
CHAPTER 8: TO SPREAD OR TO SHED?
In a quick-fix quandary? You'll find these tried-and-true tips help you avoid the spread and boost the shed.
CHAPTER 9: DINING ON THE DASH
Meals on wheels! Here's a trunkful of tips for healthy eating on the go.
CHAPTER 10: IS TIME ON YOUR SIDE?
Are you kidding? We'll show you how to slip exercise time into the busiest of schedules.
CHAPTER 11: MOLDING YOUR MUSCLES IN MINUTES
Hasta la vista Arnold! These simple exercises will tone you buff enough!
CHAPTER 12: STIR UP THE CALORIES
You need to rouse those calories into motion, but you don't have to whip yourself into a frenzy to get results.
CHAPTER 13: GET FIT WHILE YOU SIT
It's not a bum rap! Follow these fitness tips and you'll be cheeky in no time.
CHAPTER 14: HOCUS POCUS, FIND YOUR FOCUS
Setting and achieving your goals has never been easier.
CHAPTER 15: MAKE YOUR OWN MENTAL MAGIC
Tricks and treats to help you think positively.
CHAPTER 16: THE QUICK SWITCH
Now you see them, now you don't. Effortless strategies to make your bad habits disappear.
CHAPTER 17: CREATE AN ILLUSION
Presto! You'll have all of the right curves without the sweat. We've outfitted you with these clothing tips to help you lose inches instantly.
MORE LAZY STUFF
A - HOW TO GET SOMEONE ELSE TO DO IT
B - IF YOU REALLY WANT MORE, READ THESE
C - IF YOU DON'T KNOW WHAT IT MEANS/DOES, LOOK HERE
D - IT'S TIME FOR YOUR REWARD
WHERE TO FIND WHAT YOU'RE LOOKING FOR
[Figures are not included in this sample chapter]
You probably think shedding pounds The Lazy Way means following an eatingplan that's already laid out for you. Like the ol' dry routine, for instance--drytoast, dry salads, and dry chicken! Well, following someone else's meal concoctionsis the furthest away you can get from effortless eating. Rather, you want to embraceyour own food habits and quirks. They've been with you much too long for you to abandonthem now. Just sink your teeth into the following simple "to do" tips,and you'll avoid the struggle of a diet.
The pointers that we give you in this chapter encompass more than just your eating.After all, your exercise and attitude also play an important role in your successat losing weight. Take your time and see how you can incorporate these do-ahead tips,so that you can prepare yourself for effortless and permanent shedding.
A COMPLETE WASTE OF TIME
The 3 Worst Things You Can Do When It Comes to Planning Your Meals Are:
1. Don't think about what you are eating.
2. Don't eat anything.
3. Ignore your food groups.
GIVE YOURSELF YOUR DAILY BREAD AND BUTTER
Your best nourishment comes from real, wholesome foods, and the easiest way totrack how much you should eat is to allot yourself a number of servings from eachfood group. Here's how it works . . .
- Intend to make breads, cereals, legumes, and grains the foundation of your diet. Give yourself 6 to 11 servings* per day. Always select at least half of your grains and starches from whole-grain sources.
*Note: Don't sweat serving sizes too much right now. As you continue through the book, I'll be showing you lazy ways to size up your portions. But don't worry! There won't be any weighing or calorie counting charts involved!
- Figure on having only a few fruits a day. Even though they are a great source of fiber, vitamins, and phytochemicals, they are high in natural sugar, and so they should be eaten in moderation. Give yourself two to four servings per day.
- Plan to get in plenty of veggies. The darker or more colorful a vegetable is, the more nutritious it is for you. Whether you eat them raw or cooked, give yourself four to six servings per day.
- Don't forget the dairy group. Dairy products are rich in protein and calcium but can also be high in fat. So stick to the nonfat choices. If you're allergic to milk or dairy foods, soy-based products are a good substitute. Give yourself two servings per day.
- Reckon on using meats, eggs, cheeses, and nuts in moderation. Start thinking of meat and other high fat protein foods as condiments rather than the main attraction of your meals. Give yourself two servings (4 to 6 ounces) per day.
- Don't estimate on the extras. You need to limit the amount of fat and sugar you add to your food because they have lots of calories and little else. Give yourself two to three servings of fat and no more than 8 to 15 servings of added sugar per day.
- Aim to avoid alcohol. Alcoholic drinks (1 ounce hard liquor, 4 ounces wine, 12 ounces beer) are highly caloric, and these calories offer no nutrients. Even though alcohol doesn't contain fat, it does interfere with your body's ability to burn fat. So try to limit yourself to no more than four drinks a week.
- Work on getting in lots of water. This wonder tonic is 100% natural and totally calorie free. Stock your fridge, car, and workout bag with water bottles (filled, of course), and make it a habit to carry a water bottle around with you. Give yourself at least eight servings per day, and more if you're in the heat.
- Contemplate taking a multivitamin-mineral supplement as added insurance for good health. (Remember, nothing beats real food for providing you with the nutrients you need.) Choose a supplement that has no artificial colors or fillers and has no more than 100 to 150% of the recommended daily allowance (RDA) for every essential nutrient.
JACK SPRAT COULD EAT NO FAT, BUT DON'T YOU SETTLE FOR THAT
We want you to cut back on fat, but not give it up completely! Follow these fat-trimmingtips for some quick ways to eat lean. (We promise you'll still want to lick the platterclean!)
- Buy a pump spray bottle and fill it with olive or canola oil. Keep t his handy for sautéeing, roasting, stir-frying, and/or grilling.
- Always trim all visible fat off of meats before cooking.
- Leave the skin on poultry for cooking. This will keep the meat moist and will not add any extra fat to it. Do make sure you take it off before eating though. Then, it would be finger lickin' good for you.
- Here's a tip you can dip into right away. Always ask for dressings and sauces in a separate dish on the side. That way, you can dip your fork in them to get a touch of flavor with each bite. You'll be surprised how much goo will be left behind.
- Skim the fat off the surface of soups, stocks/broths, stews, or sauces before you serve them. You can use a ladle or baster, but the easiest thing to do is put the pot in the refrigerator for a while. As the fat cools, it will harden, and then you can scoop it right off the top.
- Put yourself on a fat budget. Ladies, try to stay between 27 to 44 grams of fat. And you guys need around 44 to 62 fat grams. Spread these throughout the day. Limit your saturated fat intake to 1/3 of your daily fat grams (9 to 20 grams). You can buy a basic fat counter at the book store to help you figure out where the fat hangs out in foods.
QUICK N' PAINLESS
Cut that out! Carry a food guide with you that indicates the grams of fat in your favorite fast food meals. You'll be able to cut into your waistline without cutting into your wait time.
IF YOU'RE SO INCLINED
Happy trails to you! Blaze your own trail by mixing your own special blend of low fat selections to make an on-the-go snack. Try combinations of tried and true favorites: pretzels, popcorn, toasted cereal, or stake a claim to your own winning combination.
SHOP SO YOU'LL DROP
Buyers beware! Going into grocery stores can be hazardous to your health and yourhips. But, not if you follow these simple shopping tips.
- Before you step foot in the grocery store, give yourself some ground rules--never shop when you are hungry, in a hurry, or under the influence of hormones!
- Shop "around" for the healthiest foods. In most stores, the real, wholesome foods can be found on the perimeter. So stick around the outside aisles of the store, and you can avoid the sea of packaged and processed products in the middle aisles.
- If you have to venture into those middle aisles, be sure to read food labels. The main items to look at are the serving size, the calories, and the fat grams (total and saturated). Check out the ingredients too--they are always listed by weight, starting with most and ending with the least.
- Be suspicious of sugar-loading in your boxed food products, especially breakfast foods and snack bars. Watch for words ending in "-ose" (dextrose, sucrose, etc.) and sweet ingredients like corn syrup, corn syrup solids, cane juice, honey, and brown sugar.
- Scope out the health food or natural/whole food stores in your neighborhood. They will have an abundance of wholesome choices for breakfast, lunch, dinner, and don't forget dessert.
- Check to see if you have a farmer's market in your area. This is where you'll find the best selection of fruits and vegetables. After fresh produce, frozen ones are your next best choice, then choose the canned variety (low sodium/no syrup).
YOU'LL THANK YOURSELF LATER
Just say no! If you don't need it, don't get it. Type up a basic grocery list, make copies, high-light what you need each week, and don't deviate. You'll come home lighter of mind but not of pocket.
THERE'S NO NEED TO SNEAK AROUND FOR SNACKS
Snacking is an essential part of The Lazy Way to shed some pounds. So don'tfeel guilty about grabbing a snack, especially when you incorporate these snackingguidelines.
- Preplan your snack times so that you snack smart and avoid overeating at meal times.
- Organize one cupboard for your snacks. Keep the healthier choices on the bottom where they're easier to reach and the not-so-healthy ones up high.
- Always keep fresh fruit out in a bowl or a basket.
- Have a drawer in your refrigerator stocked with cleaned and cut veggies like carrots, celery, broccoli, and bell peppers. Put a nonfat dip in the drawer to keep them company.
- Don't forget to fill your freezer with a supply of fruit juice bars for something cold and sweet. Nonfat frozen yogurt hits the spot too.
- Keep a couple of healthy snacks in your car and at the office.
QUICK N' PAINLESS
You're so hungry you could eat an . . . ear? If you're beginning to feel like Tyson right before he nipped a bit from Holyfiel d, grab an earful of this--break out some low fat microwave popcorn for a quick snack. It's hot, it's tasty, and you won't get banned for eating it.
THE LAZY WAY
Congratulations! Without breaking a sweat you have just organized yourself and your supplies one cupboard closer to a healthier, slimmer you. Enjoy your new found freedom of choice by selecting and savoring whichever low fat snack you crave!
LIST OR BE LISTLESS
You'd probably be lost without a list of `to dos.' That's why we're giving youthese ideas for making some helpful lists that won't leave you listless.
- Create your own personal grocery list of everything you buy from the store. Then make copies of it so you can use a clean list every time you shop. That way, you only have to check off what you need each time.
- Make up a list of all your favorite fast food spots and then choose the items at each place that are low in fat (consult the nutrition guides provided by each fast food restaurant). Make some extra copies so that you can keep this list in your car and your purse. Promise yourself that you will order items only from this list.
- We probably all have some high fat, sugary treats we just can't live without. The key is to make sure they don't stick around (on us) too long. Take a look at the chart at the end of Chapter 12, which shows the amount of minutes it takes to burn off different goodies. Choose your favorites and their activity equivalents from this chart to make your own personal list of treats. This will remind you that if you choose it , you've gotta use it.
- Make up a list of 10 nonfood-related rewards that make you feel special, and turn to this list when you feel you deserve a treat!
IF YOU'RE SO INCLINED
What's for dinner? Design five basic menus, write down all the ingredients needed on the back of each sheet, make copies, and keep them convenient in your briefcase, purse, or car. Next stop, stressless shopping. It's the next best thing to a drive-thru grocery store.
A FEW EXERCISE "TO DOS" BEFORE YOU JUST DO IT
Don't worry! We're not going to ask you to work hard before you even work out.Rather, we think the following "to dos" will ease you into your exercise.
- If you choose to make your own dumbbells, you will need to get four small water bottles (16-ounce) and two large jugs with handles (gallon milk jugs). Fill them with water, sand, birdseed, or buck shot (fillers are in order of increasing weight). Weigh the bottles on a scale to create two 3-pound weights, two 5-pound weights, and two 10-pound weights.
QUICK N' PAINLESS
Don't be a dumbbell, make one! Milk jugs with handles, bottles of water . . . find `em, fill `em, and flex `em.
- Designate a small area for your exercise and keep your fitness supplies there. If you have hard wood or cement floors you'll want to get a little rug to make it more comfortable.
- Keep a set of workout clothes, fresh undies, and sneakers in a workout bag along with an extra set of your toiletries. Put this bag by the door o r in the trunk of your car so you won't forget it that easily.
- Buy an extra pair of sneakers and keep them at work just in case you have a chance to take an active break.
- Check the Yellow Pages to see what clubs or fitness organizations are in your area. Give them a call to see what activities they offer.
- Join forces with some of your buddies to boost camaraderie and help keep you honest.
- Schedule your chunks of exercise time into your planner every day. Whether it's 10 minutes or 3, you need to put it in writing so that you will keep that appointment with yourself.
CRUISE THROUGH YOUR CHRONICLES
It's important to keep track of things like portions, inches, and feelings. Hereare some simple ways to do just that.
- Go out and buy yourself a journal. This book will end up being just as important as your "little black" one.
- Keep a food journal for a few days, including a day on the weekend. Write down what you eat and include the amounts, the time, and how you feel as you're eating. This will give you an idea of your eating patterns and challenges.
- Take your measurements. Check your chest, waist, hip, and thigh, and record the numbers in your journal. You can recheck these every four to six weeks (that's a good time to weigh yourself too). If you are able, try to have your body fat tested every few months. Record your progress in your journal.
Getting Time on Your Side
The Old Way The Lazy Way Skinning your poultry 5 minutes A big, fat egg (0 minutes) Planning your grocery list 5 minutes 1 minute Searching for a snack at work 5 minutes 30 seconds Skimming the fat off your soup 15 minutes and a big mess 10 minutes and no mess Ordering at a fast food restaurant 15 minutes 5 minutes Planning dinner 20 minutes 2 seconds