Eating
GOAL | Practice portion control
- When you eat out this week, ask to have half of your main dish boxed up before it’s even brought to the table.
- Eyeball your meals. A portion of meat is about the size of a deck of cards or a computer mouse; a portion of pasta or rice is about the size of a baseball.
- Eat more slowly to give yourself time to feel full. Then put down your fork when you’re no longer hungry—not when the plate is empty.
- Measure your morning cereal. A portion is 1 cup, yet most Americans take at least twice that.
- Dole out your snacks. Instead of digging into an open bag of pretzels, place a few pretzels on a napkin, then put the bag away.
- Buy the smallest size. Studies find that when you buy larger sizes, you eat more. So get a small popcorn, Italian ice, or whatever you’re eating.
Recipe Ideas
Supplements
GOAL| Follow the supplement plan you outlined on this page
Exercise
GOALS | 50,000 steps
Morning stretches
30-Minute Total Body Toner on two days
- Walk for 45 minutes on three days, and 30 minutes on two others.
- Vary your pace. After 15 minutes at your normal pace, walk faster for 15 minutes before slowing down again,
- Give a pedometer to a friend or spouse and hold a competition to see who can reach their steps goal first.
Tip | Trade in your new shoes when you’ve walked 350 to 550 miles in them. If you’re logging about 15 miles a week (2 to 3 miles a day, five days a week), that means replacing them about every six months.
Lifestyle
GOAL | Make yourself happy
1. Do at least one thing from the list of “20 Simple Ways to Get Happy” each day,
Tip | Feeling truly overwhelmed and stressed? Take a nap. Even if you don’t fall asleep, an hour in a quiet, dark room will do wonders for your mood and mind, not to mention your blood pressure.
