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FITNESS
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Lighten Your Load
A five-step plan to help you stick with your New Year’s
resolutions to lose weight and exercise.
IF YOU WERE A PIECE OF CHEESECAKE, this would
be a lonely time of year. It seems everyone is busy
either sweating in a gym or eating lettuce.
But you aren’t cheesecake, although you
may at times feel as if one has been surgically
implanted in your abdomen. More likely, you are
one among millions of Americans who’ve made a
New Year’s resolution to lose weight.
Is that you? Then you’re probably also aware
of the discouraging statistics: 50 to 80 percent of
people abandon their NYRs by St. Patrick’s Day.
And upward of 90 percent of dieters ultimately
go back to their indulgent ways.
It’s true, and for a reason: Diets of denial are
difficult for most of us to sustain for any length
of time, say weight-loss experts. It’s just too hard
to just say no to cheeseburgers and moose tracks
ice cream. And our exercise routine is often the
first to go when our lives become overwhelming.
We know it’s not easy. So we put together a
simple five-step plan that will make losing weight
and exercising regularly a lot more doable. Try it
1
for four weeks. It’s a great way to kick off the year.
1 PUT DOWN FORK; pick up pen. Keep a food
diary for the next five days. Grab a notepad, and
write down everything you eat or drink, includ-
ing snacks, the amount, (did you have seconds?),
time of day, and where you ate and with whom.
Chances are it will give you an eye-popping
JUMPING JACKS
picture of calorie-dense foods. It also may help
WARMS UP THE MUSCLES, BUILDS
AEROBIC FITNESS, AND WORKS
you identify trigger foods and situations that
THE LEGS, BACK, AND LATS.
cause you to overeat. Studies show that tracking 1 Start with your feet slightly
food consumption is one of the most effective
apart and your arms at your
L
L
ways to avoid overeating. People who do this
sides.
A

H
Y
regularly lose more weight and keep it off longer
2 Just as you remember
N
O
than those who don’t journal their food.
from middle school, raise your
E
L
:

T
D
2
hands above your head as you
O MAKE A FIST. Use your hand to eyeball proper

M simultaneously jump up and
T
;
N
portion sizes. For example, your outstretched
spread your feet shoulder width
Y
A
palm is about the size of a serving of meat, apart. Jump, bring your feet

B
R
N
A
poultry, or fish. Your clenched fist, a serving
together, and lower your arms.

D
of pasta. Your thumb tip, an ounce of cheese.
Repeat. Do 20.
S

B
Y
P
H 2
A Portion control is one of your biggest weapons
R
G
O
T
against weight gain. Your dinner plate can help,
O
P
H
too. At dinner, fill half of it with vegetables and
46 SCOUTING ¿ JANUARY•FEBRUARY 2010 JANUARY•FEBRUARY 2010thinspacethinspace¿ SCOUTING 47
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