Table of Contents
Introduction ix
Change #1 Drink 20 Sips of Water the Moment You Wake Up 1
Change #2 Start a Food Diary 8
Change #3 Walk 10,000 Steps a Day 14
Change #4 Stop Eating Simple Carbs After 6:00 p.m. 20
Change #5 Pick Two Exercises and Do Them 50 Times Throughout the Day 27
Change #6 Redo How You Chew 42
Change #7 Adjust Your Expectations 47
Change #8 Eat Your Fast Food (no, obviously not that fast food!) 53
Change #9 Stop, Sit, and Disengage for at Least Five Minutes a Day 59
Change #10 Perform a 20-Minnte Workout 3X a Week 66
Change #11 Consider Your Wardrobe Carefully 80
Change #12 Covertly Work Your Core Throughout the Day 85
Change #13 Aim for a 500-Calorie Deficit Every Day 89
Change #14 Reward Yourself 94
Change #15 Prepare Your Meals and Workouts for the Day/Week 99
Change #16 Befriend Fiber 106
Change #17 Switch to a 30-Minute Workout 3X a Week 114
Change #18 Don't Eat More Than Three Servings of Foods with More Than Five Ingredients 121
Change #19 Eat Something Smart Before and After Every Workout 127
Change #20 Make at Least Three Everyday Activities More Challenging 132
Change #21 Make an "I Will Do" List and Stick to It 139
Change #22 Eat Something Every Two to Three Hours 144
Change #23 Rethink What You Drink 152
Change #24 Do a 45-Minute Workout 3X a Week 159
Change #25 Drop or Reduce Added Sugar 167
Change #26 Perfect Your Posture 174
Change #27 Substitute Sauces for Something Smarter 179
Change #28 Drop One Stressful Thing in Your Life 188
Change #29 Perform a 60-Mimite Workout 3X a Week 194
Change #30 It's You-So Go Look in the Mirror Already! 204
Acknowledgments 207
Notes 209
Index 213
About the Author 219