Morning Makeover

1.Wake up workout
When your eyes open, sit up slowly without using your hands. With legs straight out, lean forward until you feel a gentle stretch in your back and hamstrings. Hold; then, using your abs, lower yourself flat. Rest and repeat two more times. Strengthens core.
Burns 10

2.Go for the grains
Sprinkle on a few tablespoons of wheat germ or oat brain into your breakfast. Work up to 3/4 cup of low-sugar whole-grain cereal with at least three grams of fibre per serving, and you'll pass on that doughnut.
Saves 100

3.Add some protein
The more you eat earlier on, the less you eat as the day wears on, research has shown. So after your cereal, add a hard-boiled egg or a part-skim cheese slice to keep you feeling full-and away from that pre-lunch snack.
Saves 200(or more)

5.Balance booster
While you brush your teeth, alternate standing on one leg as you switch mouth quadrants (every 30 seconds). Balancing develops your core muscles and may even be good for your brain.
Burns 10

5.Be a ballerina
As your coffee boils, stand sideways, put one hand on the kitchen table, and lift the outside leg straight out in frout of you, keeping it extended. With upper body straight, hold for a few seconds and extent it behind you. Do five to ten times on each leg. Tones outer thighs, hip flexors and quadriceps.
Burns 10

6.Coffee saver
Instead of pouring that 1/3 cup of full-fat milk (a whopping 105 calories!) into your mug, replace it with the same amout of skimmed milk.
Saves 60

9 to 5

7.Tone in traffic
Use the time spent in traffic jams to develop your buns of steel: Squeeze your derriere each time you tap the brake, holding for 10 seconds. Aim for 10 to 15 squeezes a trip.
Burns 10

8.Casual day payoff
You will blast more calories during the day wearing comfy clothes like jeans or khakis, sport shirts and soft-soled shoes than donning constricting suits, skirts and heels. Why? Because you walk more, a study found. Now you just have to conince the boss.
Burns 25

9.You know squat!
At your desk chair, pretend you're going to sit but don't-stop and come back up without using your arms. Always start squats by lowering your hips, not bending knees forward, and keeping your weight on your heels. Repeat the motion throughtout the day (even at the potty!) for 15 to 20 total. Strengthens quadriceps.
Burns 15

10.Swith drinks
your body doesn't register calories from liquids the same way it does those from foods, so you won't get those "stop eating" signals to help you compensate for the overload later on. Change from two glasses of regular cola or packaged fruit juice to diet drinks or plain water.
Saves 300

11.Talk it up
Every time you grab the phone, stand up and pace around. Heavy people sit on average two and a half hours more per day than thin people, according to the Mayo Clinic.
Burns 50 or more

12.Get face time
We use email so much we've forgotten what our co-workers look like. Pick a colleague or two who sits farthest from you and deliver 10 of those daily messages in person. And go out of your way: Hit a bathroom or a copier on another floor-and take the stairs, of course.
Burns 100

13.Firm as you file
pause from your papers with a few wall push-ups. Place hands wide at shoulder height against the wall. Take a couple of steps back so your body is at a slight angle and your weight is on your toes, and do three sets of 10 push-ups. Strengthens chest and triceops.
Burns 10

14.An appke (or more) a day
They're packed with fibre and water, so your stomach will want less. Plus, studies out of US and Brazil have shown that people who eat at least three apples or pears a day lose weight.Try two small apples and two fewer large biscuits.
Saves 100

15.Try a simple chair workout Dips:
If your chair has wheels, brace it against something. Facing forward, place palms on the front edge of the seat with knees bent at right angle. Lower butt towards the floor; raise and repeat for two setsof 10. Tones triceps.
Burns 10
Lifts: Seated in a chair with your back straight and your feet on the floor, squeeze knees together and gently bring them towards your chest. Do two sets of ten. Strengthens abdominals.
Burns 10

Around Town

16.Carry some weight
When you're grocery shopping or running errands, wear a backpack with a 2- or 4-kilo bag of sugar inside to increase. Add purchases to your load as it becomes easier.
Burns 20 (for an hour of errands)

17.Tweak your treat
Instead of a large cafe latte and a chocolate muffin, get a small latter (ask for skimmed milk) and a small low-fat raisin or carrot muffin.
Saves 340

18.Pump at the pump
Instead of fuming over petrol prices, think about firming your calves: With one hand on your car, stand on the balls of your feet and slowly rise up and down for as long as it takes your tank to fill -- for a big car that might be 50 raises!
Burns 10

19.Do the Pizza pat
Blot your slice with a napkin to cut anywhere from a teaspoon to a tablespoon of grease--and calories.
Saves 50-100

20.Shop till the kilos drop
At the mall, try on atleat ten outfits, both pants and shirts. No need to buy!
Burns 60

21.Eat like a kid
You don't have to giveup that quick luch if you order smaller portions: Instead of a Chicken Maharaja Mac with large fries, opt for the Chicken McGrill with cheese.
Saves 624

22.Recharge Yourself
Anytime you're waiting in line, stand evenly on both feet, clasp hands behind your back and squeeze shoulder blades together to open your chest, and energizing yoga-based move that stimulates the nervous system. Hold for 10 to 20 seconds while slowly breathing in and out, taking longer on the inhale.
Burns 5

On the Home Front

23.Jog for junk mail
Turn clutter into a challenge: For every piece of junk mail you pull from the mailbox each day, do one lap around your house or building, or up and down a flight of stairs.
Burns 35-140

24.Use better butter
No, you don't have to give up the real deal--instead of a tablespoon of gegular butter, use a tablespoon of the lite version and cut one-fourth the calories.
Saves 20

25.Step on it
Before you lug those backpacks upstairs, stop and stand on the bottom step for these calf toners. Hold the banister with one hand. Bend your right leg and place the toes of your left foor on the edge of the step. Let your heel drop down, press into the ball of your left foot and rise to your toes. Pause; repeat with each foot for 8 to 12 reps.
Burns 10

26.Start with soup
Order a clear soup instead of a salad soaked with two tablespoons full-fat mayonnaise and you can save twice the calories. Plus you'll feel further, so you'll eat less when the entree comes.
Saves 100

27.Play footsie
After dinner, while you're still sitting at the table, extend your right leg out and slowly bend it up and down, squeezing and holding in the up position for at least five seconds. Repeat on each leg five times. Sculpts quadriceps.
Burns 10

28.Climb up!
Taking the stairs for a total of just two minutes, five days a week, gives you the same calorie-burning results as a 20-minute walk.
Burns 100-140

29.Fill up with fruit
Like--pie? Here's how you can cave to the craving: Sprinkle fresh fruit--some cut-up apple, pear or a handful of cherries--with some Equal, cover and microwave for a minute or so. Tastes just like pie filling.
Saves 275

30.Ease into evening
Sitting with feet uncrossed, grab your wrist and raise your hands above your head to lengthen the spine. Take a deep breath in as you reach and hold the position, breathing slowly in and out for 20 seconds, taking longer on the exhale. Instant relaxation.
Burns 5

31.Crunch for your clicker
Make reaching for the remote control worth it: Place it out of reach on the coffee table or, if you're lying down, on the opposite arm of the couch. Every time and ad comes on and you reach for the remote, crunch until the show is back; you should reach 100-150 or so. Tones abs.
Burns 24

32.Lift those hips
Before you tuck yourself in, lie on your back on the floor with your legs up on the edge of the bed or a chair. Slowly bend your knees, lifting your hips off the floor. Hold for five seconds, relax and repeat 10 to 12 times. Firms up hamstrings and core.
Burns 10

The Week end

33.Sing a song
Special sunday morning belting it out in the church choir or singing bhajans in the temple.
Burns 70 per hour.

34.Move it, Parents!
After every break of your child's game, get up from the benches and take a lap around the gym or field. Four or five time around a typical one is about 1.5 Kilometres.
Burns 75

35.Movie time
Most people eat 45% more popcorn from largesize containers, so make sure you get only a small and skip the butter, which adds more calories than the popcorn itself, Bring your own seasoned salt for more flavour.
Saves 350

36.Orient yourself
At Chinese restaurants, be sure to avoid anything named Crispy, which means fried. Eat only the filling of the spring roll and not the shell.
Saves 400-500

37.Catch this!
Spend a half-hour tossing a ball or Frisbee with your kid.
Saves 350

38.Cut the cheese
Order your pizza with half the cheese or even cheese-less, and then sprinkle with a few tablesppons of low-fatmozzarella.
Saves 100

39.Think about you drink
Consider beer or wine instead of a cocktail: A glass of regular beer has 140 calories and a serving of wine has 126 calories, while a strawberry daiquiri has about 300 and a margarita 340.
Saves 150-200

40.Make whoopee
Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your snack, have a robust tussle with your spouse.
Burns 300