Steps To a Trimmer You

Want to lose 35 pounds a year without changing a thing about your diet? All it takes is 10,000 steps. No, that's not a typo. Just 10,000 steps a day can burn enough calories to take off 35 pounds in a year.

I first heard about the 10,000 steps when I took a vacation with my mother last summer. As we left the house that morning for a day of sight-seeing with my two boys, she clipped a pedometer to her belt. Periodically throughout the day, she checked it, and as I settled to relax on a park bench toward the end of the day she remarked, "I'm just going to walk around the park twice. I only have 500 more steps to go."

The secret is walking. By walking 10,000 steps a day, you can burn as many calories as you do when you do any of the following:

- Swim for 90 minutes

- Ride a bike for 70 minutes

- Play 10 holes of golf (without the cart)

- Walk 50 blocks

- Play soccer for 90 minutes

- Work for two hours in your garden

How do you fit in 10,000 steps? You can count every step you take during the day - my mother clips on her pedometer first thing in the morning and takes it off last thing at night. Add in extra steps to your day with any of the following suggestions:

- Park at the far end of the lot at the mall and walk to the stores.

- Leave your car at home and walk to work. Or park three blocks further away in the morning and walk the rest of the way.

- Walk the dog! He'll love you for it.

- Walk up and down the stairs instead of taking the elevator.

- Get up and get it yourself. Instead of asking one of your kids to fetch something for you, take a little walk. You'll be surprised how much those little trips add up.

- Go sightseeing. You'll surprise yourself by freshening up your perspective on your home town at the same time.

- Walk to the store. If you're just running out to pick up milk, leave the car at home and take a walk.

- Stuck on the phone? Walk and talk at the same time. You can easily do 2000 steps during a 15 minute phone call.

Don't worry about your speed - the idea is to get moving. In fact, doctors say, if you're puffing too hard to say hi to a friend, you're walking too hard. Slow down a little. At the ideal pace you should be able to carry on a conversation, but not belt out a song.

10,000 steps may seem a little daunting at first, but just keep in mind that a journey of a thousand miles begins with a single step. Lace up those walking shoes, and let's go!

Five Healthy Weight Loss Tips

Are you tired of getting the same old advice when it comes to dieting? Are you looking for some quick tips to help motivate yourself during a diet? Why not follow along below to learn about some quick healthy weight loss tips?

Tip # 1: Take off five pounds quickly before a big event!

If you're generally in good shape, but you want to pare off a few pounds to look your best before a big event like a class reunion, one of the best ways to do it is to cleanse your system. For the week before, skip the breads and pastas, eat lots of raw vegetables and salads, and drink at least eight ounce glasses of water a day. You'll not only end up slimmer, you'll feel 100% more energetic and healthy.

Tip # 2: Lose weight without dieting!

It's a lot easier than you think. The key is exercise. Just one half hour of moderate exercise per day will burn calories - and better yet, kick your metabolism into high gear so that you continue burning calories at a higher rate. Bonuses: you'll be doing your health a favor, too. The latest research shows that adding moderate exercise to your daily routine can help lower cholesterol, slow the progression of type-2 diabetes and improve your circulation. What's moderate exercise? A brisk one mile walk, half an hour of dancing, or chasing the kids around in a game of tag will do it.

Tip # 3: Start your day off right!

Don't skip breakfast when you're dieting, and don't go for the convenience of a 'nutrition bar'. Give your body the pick-me-up of fresh fruit in either juice or raw form, and the staying power of a whole grain. One of the best breakfasts you can have is a bowl of whole-grain cereal with fresh berries, melon or peaches. You get the sugar your body craves, the carbs it needs to run on, and the added benefit of antioxidant vitamins to help it stay on track and balanced.

Tip # 4: Take a high quality multivitamin every day.

There's no substitute for a diet that has a healthy balance of all foods, but it's far too easy to skimp on the essentials when you're dieting. Make sure that your body doesn't miss out on the nutrients it needs just because you're cutting calories. A good multivitamin should contain, at a minimum, the minimum recommended daily allowances of vitamins A, B6, B12, C, E and K. While you're at it, get out in the sun for at least ten minutes a day to help your body manufacture the vitamin D that it needs.

Tip # 5: Eat your veggies - especially your lettuce.

But don't confine yourself to iceberg lettuce or to salads. Darker greens have about the same number of calories and carbs, but pack a lot more punch in the vitamins and other nutrient categories. By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin’s, manganese and other essential vitamins that aren't present in lettuce. Try them braised, steamed or grilled for something a little different from the usual salad.