Weight Concerns

Why be concerned?

Government figures show that Americans in their 60s today are about 10 pounds heavier than their counterparts of just a decade ago. A typical woman in her 40s now weighs 168 pounds, versus 143 pounds in the 1960s.

Why is this happening?

Processed foods , eating the wrong combination of foods for our bodies and excess stress all play large roles in the trends towards weight gain .

What are the health connections related to this trend?

Natural approaches are understanding the root cause and the Health Connections in the path that resulted in their outcome. Any of the below phases in Figure 1 may contribute to weight gain and lead to the difficulty in reducing weight. The pathway from beginning to end result in the Health Wellness Spectrum( HWS)© is as follows:

Figure 1- Health Wellness Spectrum Connections To Weight Gain

 I. Stress as a result of too much on your plate with too little time leads to an increased rate of aging . The faster you age the faster your body loses lean muscle. Reduced time also compounds the lack of time for exercise and a further reduction in lean muscle.

II. Poor food choices and eating quickly reduce the amount to digestive enzymes released to fully digest foods.

III.  This leads to inflammation and “ holes” in the digestive lining or “ Leaky Gut Syndrome” which is related to the development of food allergies and sensitivities.

  1. When the nervous system is under stress it activates the sympathetic portion which leads to fight and flight hormones released.
  2. Cortisol is one of these hormones and when elevated over long periods of time it leads to increased weight deposition especially in the middle to try and conserve fat stores for further energy.
  3. This eventually leads to adrenal fatigue. When the body is tired cravings for sugar and carbohydrates for quick fuel increase.

VII. When the adrenals are tired the thyroid helps for a time period and then it also becomes fatigued leading to a reduction of metabolism in an effort to conserve energy.

VIII. The hormonal systems then become affected through the ovaries and testes and weight is further increased.

  1. The liver’s role is to re-circulate hormones and clean out the body. With the overload this organ becomes sluggish and leads to another level of weight gain.
  2. Anxiety, Depression– which reduce activity level further?

A part of our role in preventive health is to understand the pathways and which factors are playing a role in your weight concerns. A Naturopath will address the above pathways through proper organ support. If you have never seen a Naturopath consider the benefits for Optimal Health. You do not need a referral from your MD, you can book an appointment directly.

It’s not just about how much you weigh! What are the components to track regarding optimal body composition?

  1. What is your Optimal Weight?

Several factors help to determine what is your optimal weight. The most significant include: sex, age and height.

For a calculator to assess your ideal body weight : http://www.halls.md/ideal-weight/body.htm

  1. What is your Optimal Body Mass Index ( BMI) ?

Body Mass Index ( BMI) is a measure of someone’s weight in relation to height.

BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703

  • 20-25 for optimal health
  • over 25 to be considered overweight
  • over 30 is obese
  1. What is your Optimal Body Fat ( BF) ?

BF= Weight of Body Fat/Total Weight

Small is better?

Many people who wish to lose weight focus on the many “the faster the better method” with a disappointing rebounding of weight. Our philosophy is that for long term results , long term planning is required.

Small changes have a major impact on weight because they’re compounded over time. The sooner you begin doing just a little bit every day, the easier it is to achieve your goal.

Your intake for example:

  • one extra glass of wine per week = about 100 calories per week
  • 5400 calories per year- 1.54 pounds per year
  • Doesn’t sound like a lot but that equals…
  • 15 pounds weight gain over 10 years

Your output for example :

  • A brisk walk for 15 minutes = about 100 calories once per week
  • 5400 calories per year=1.54 pounds per year
  • Doesn’t sound like a lot but that equals…
  • 15 pounds weight loss over 10 years

Increase this to:

Three times per week and you will kick start your weight loss to about 4.63 lbs per year or 46 pounds over 10 years!

OR

Increase this to The 100 Calorie a Day Method and you will jump start your weight loss to: about 10.8 pounds per year 54 lbs over 5 years OR 108 pounds over 10 years! Don’t need to lose that much! Just go to maintenance earlier!

100 Calorie 3/3/3 Rule

What if you:

  1. Reduced your intake 100 calories per day
  2. Kept your snacks to 100 calories each
  3. Increased your output by 100 calories per day ?

You would triple your results!

That equals a minimum of a 300 calorie a day reduction 31 pounds weight loss over 1 year

Your goals: long term, medium term and short term

Remember the saying don’t put all your eggs in one basket? The same applies to your goal of weight loss planning and putting some eggs in your long, medium and short term baskets. The fault of many plans is only short term goal planning

*For examples of specific goal setting for 30lb, 60lb and 90lb weight loss goals see Addendum 1

Let’s get started! What are 10 ways to burn 100 calories?

  1. Chop wood continuously for 4 minutes, 22 seconds.
  2. Run a five – minute mile. (You’ll have burned 100 by 4 ½ minutes)
  3. Jump on a stationary bike and ride it at a pace of 20 MPH for 4 minutes, 52 seconds.
  4. Hum the theme song Rocky as you skip rope for 9 ½ minutes.
  5. Hike the great outdoors with at least 22 pounds in your backpack for 9 minutes, 15 seconds.
  6. Play racquetball for 7 minutes, 17 seconds.
  7. Swim a few laps of your favorite stroke back, breast or butterfly): 8 minutes or less, depending on the stroke.
  8. Travel underwater instead of on the top of it and you can burn calories even faster.
  9. Scuba dive for seven minutes, 11seconds.
  10. Hit a few on the tennis court: Play for nine minutes.

*For 100 ways to burn 100 calories see Addendum 2

What if you are doing all of this and you are still not seeing changes?

An overview by a professional is important for measuring, monitoring and accountability. There may be functional metabolic aspects of your health that need to be accounted for in order for a program to be affective for you. This is where the Revivelife Healthy and Active Living Program is beneficial.

What is The Revivelife I Am Lean Program?

The I Am Lean metabolism program is an innovative nutritional program, aimed at boosting your metabolism. The I Am Lean program optimizes your metabolism, harmonizes your hormone levels and activates your immune system The result is an ideal body weight while also increasing your sense of well-being.

Following an extensive metabolic analysis (using results from 40 different blood values), and involving the blood group and data concerning eating habits and personal health, your own individual nutritional plan can be created with the goal of optimizing your metabolism.

Natural treatment options for weight loss- To be utilized with naturopathic guidance 1. Revivelife I Am Lean Program

2.Stress Management Techniques to reduce cortisol levels

3.Optimal levels of sleep to restore the adrenal gland

  1. Food Intolerance/Allergy Assessment
  2. Organ Support that is individualized
  3. Detox Program
  4. Fiber
  • Insoluble fiber provides volume to food without adding a lot of calories. Foods rich in insoluble fiber include high fiber cereal, gluten free grains, fruits and vegetables.
  • Soluble fiber helps stabilize your blood sugar levels, which in turn can better control hunger and cravings. Also, this type of fiber slows down the transit time of food in your gut, so it may keep you fuller for longer. Foods rich in soluble fiber include strawberries, apples, pears, oatmeal, chickpeas, and beans.

8.Strength Training– Increases the amount of calories we burn at rest.

Sarcopenia is the process of losing lean muscle mass as we age. Research shows that the total lean muscle loss can be up to 30% with age. This in turn can slow down metabolism by up to 45%.

After the age of 30 with the influence of hormones we lose about one half a pound of lean muscle every year. One half a pound burns 50-100 calories per day. Thus by the age of 40 we need 230-500 less calories per day and by the age of 50 we need 500-1000 less calories per day to maintain our weight.

Lean muscle burns more calories per day. Less lean muscle means less calories are needed to maintain our weight . However most people still eat the same as they did when they were 20 , causing an increase in weight.

Thus it is important to utilize an effective bodybuilding / strength training program – no matter what age you are a complete training programs involves weight training 3 times per week , 30 minutes each session. How much is too much? “ After 45 minutes of exercise your body drastically increases the amount of cortisol which simultaneously decreases your levels of testosterone, putting you in a state of catabolism or burning a high level of muscle mass compared to fat. So optimally target zones of 30-45 minutes of exercise in one session is ideal. The more muscle you have the more efficient you will be at burning fat.

Add 10lbs of muscle (while losing 10lbs of body fat) and you burn an extra 500 calories a day while sleeping.

Work with a personal trainer to design a program that works for you.

9. Protein

In order to maintain lean muscle or build lean muscle back our bodies need an optimal supply of protein. When the body is under stress or cortisol levels are high for a longer duration of time this need increases even further.

As we age if we don’t take in enough protein, our body will take the amino acids it needs from our muscles.

How do we calculate how much protein we need?

The Recommended Daily Amount is : RDA 0.8-1.8 g/kg

(Wt. in lbs/ 2.2 =weight in kg) X 0.8-1.8gm/kg= protein gm

  • Good Health & Sedentary Use 0.8
  • Moderate Health, Seniors & Exercise Use 1.2
  • Stress, Pregnant, Recovery from Illness, Exercise Significantly Use 1.8
  • I.e. 125 lbs = 68 gm/day moderate-102 significant
  • I.e. 180 lbs=98 gm/day moderate-147 significant

Protein Sources

  • Fish 3.5 oz. =21gm
  • Chicken Breast 3.5 oz.= 30gm
  • Beef 5 oz. =35gm
  • Pork 4oz=29gm
  • Egg large= 6gm
  • Cottage Cheese ½ cup = 15 gm
  • Beans ½ cup=7-10gm
  • Nuts and Seeds ¼ cup 8-9 gm

10.Glycemic Index

Foods all break down into sugar at different rates. The Glycemic index of foods is how quickly a food breaks down into sugar. The higher the value the quicker it causes blood sugar to rise and then fall. The lower the values the more stable our blood sugars are. Choose foods that are less than 55 on the glycemic index scales. For a chart of the glycemic index of foods http://www.optihealth.ca/newsletters/july-2009-fitness-max-your-muscles/

11.Bladderwrack (Fucus vesiculosis) is a sea vegetable and a concentrated source of minerals, including iodine, potassium, magnesium, calcium, and iron. As it is a source of iodine, it assists in the production of thyroid hormones, which are necessary for maintaining healthy metabolism in all cells of the body. Fucus Vesiculosis is also known to support glandular health, especially in the pituitary and adrenal glands, while maintaining healthy blood circulation. Other known actions include the maintenance of healthy digestion and intestinal functions. Furthermore, recent studies suggest bladderwrack may be beneficial in supporting healthy thyroid response as well as energy and vitality levels. Gaigi S, Elati J, Ben Osman A, Beji C (Experimental study of the effects of seaweed in the treatment of obesity) (Article in French). Tunis Med 1996; 74: 241-243).

12.Cayenne pepper (Capsicum minimum) has been traditionally used in herbal medicine as a general circulatory tonic and digestive aid, helping to naturally support the production of gastric juices – a key factor in healthy metabolism. Capsicum is a sialagogue (an agent that supports the healthy flow of saliva) thus aiding the benefits of saliva in the digestive process.

13.Chitosan (KITE-o-san). This dietary supplement is made from chitin, a starch found in the skeleton of shrimp, crab, and other shellfish. Chitosan cannot be digested; therefore it passes through your intestinal tract unabsorbed without adding any calories. The chemical nature of Chitosan makes it bind with fatty foods, removing some of the fat from your body as it passes through rather than allowing it to be absorbed. Several studies, however, found no more weight loss from Chitosan than from a placebo (sugar pill).

  1. Chromium is thought to enhance the effect of insulin and therefore the breakdown of carbohydrates. It has been touted as a weight loss aid and a fat burner. Much of the evidence is inconclusive on chromium’s effect on weight loss. Several studies have failed to show any benefit in weight loss after taking this mineral.
  2. Dandelion (Taraxacum officinalis) contains bitter principles that have a tonic effect on the liver and digestive system. Dandelion acts as a natural diuretic. It is also a very rich source of vitamins and minerals, including Vitamins A, D, C, and B and iron, silicon, magnesium, zinc and manganese. In more recent studies, Taraxacum officinalis was shown to have a positive effect on weight management. (Racz-Kotilla E, Racz G, Solomon A. The action of Taraxacum officinale extracts on the body weight and diuresis of laboratory animals. Planta Med 1974;26(3):212-217).
  3. Fish Oil– Recent information published in the international journal of obesity indicated that those in the test group supplemented with 6 grams of omega 3 fatty acid in the diet burned more fat. The rate of burning 1.1mg of fat/kg/minute was 26% higher than the control group . This benefit is believed to be due to the test group having a 50% lower insulin level due to use of fish oils. Insulin is the hormone which reduces the use of fat for fuel while also promoting fat storage in the form of excess calories. ( http://www.bodybuildingforyou.com/articles-submit/david-mcevoy/omega-3-weight-loss.htm)
  4. Garcinia cambogia (hydroxycitric acid). (Garcinia cambogia) is used to naturally balance the appetite. The active ingredient of Garcinia Cambogia is hydroxycitric acid (HCA). Hydroxycitric acid is a fruit extract similar to citric acid from oranges and grapefruit, derived mainly from a small, pumpkin-shaped fruit, the Malabar tamarind. Hydroxycitric acid is a natural substance found in the fruit. Research indicates that HCA supports balance in appetite, inhibits lipogenesis (fat storage) and, lowers the production of glycogen in the liver. Recent studies have found Garcinia Cambodia to be beneficial in supporting weight-loss efforts. (Heymsfield SB, Allison DB, Vasselli JR, et al. Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomised controlled trial. JAMA 1998; 280: 1596-1600.) (Rothacker DQ, Waitman BE. Effectiveness of a Garcinia cambogia and natural caffeine combination in weight loss: a double-blind placebo-controlled pilot study [abstract]. Int J Obes 1997; 21 Suppl 2: 53).

18.Ginger (Zingiber officinalis) has been shown by recent studies to be beneficial in calming the stomach and supporting digestion, as well as preventing nausea. (Bryer, E. A literature review of the effectiveness of ginger in alleviating mild-to-moderate nausea and vomiting of pregnancy. J Midwifery Women’s Health 2005;50(1):e1-e3).

19.Guarana (Paulina cupana) is a climbing shrub that grows wild in the Amazon regions of Brazil and Paraguay. This supplement is derived from the seeds of Paullinia cupana and regarded as a nervine tonic, beneficial in supporting energy levels. Guarana also has tonic properties that can help the intestines and support healthy digestion. An herbal preparation from South America containing guarana extract demonstrated an effect on perceived gastric fullness and supported weight loss over 45 days in a double-blind placebo-controlled parallel trial (Anderson, T and Foght, J (2001). “Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients”. J Hum Nutr Diet 14 (3): 243).

20.Licorice (Glycorrhiza glabra) has many uses, including being a general tonic for the digestive system. A recent human study found that a preparation of licorice may assist in healthy weight loss efforts. Fifteen normal-weight subjects consumed licorice for 2 months (3.5 g a day). Body fat mass was measured before and after treatment. Licorice was able to reduce body fat mass. (Bernardi M, D’Intino PE, Trevisani F, et al. Effects of prolonged ingestion of graded doses of licorice by healthy volunteers. Life Sci . 1994;55(11):863-872). Another study found that a topical preparation of glycyrrhetinic acid (a component of licorice) was able to reduce the thickness of fat on the thigh in human subjects. (Teelucksingh S, Mackie ADR, Burt D, et al. Potentiation of hydrocortisone activity in skin by glycyrrhetinic acid. Lancet . 1990;335:1060–1063).

  1. PGX ( PolyGlycoplex) is an extremely viscous and water soluble, super fiber that has been recognized for its ability to promote weight-loss. It was discovered by Dr. David Jenkins and his team at the University of Toronto. Research has indicated that five grams (3/16 oz.) of PGX will absorb one liter (35.2 oz.) of water. Polyglycoplex is approximately 5-6 times more soluble than any other dietary fiber discovered. PGX contains glucomannan, a soluble fiber from the root of konjac. Glucomannan is 3 times more viscous than guar and 7 times more viscous than psyllium. PGX can absorb 600 times its own weight in water.

Benefits

  • Regulate blood glucose levels after eating
  • Increase insulin sensitivity for less fat storage
  • Lower blood cholesterol
  • Reduce appetite comfortably and safely
  • Reduce food cravings
  • Balance metabolism for more efficient fat burning

Blood Sugar

PGX is a valuable tool for helping to manage blood sugar levels and insulin sensitivity. PGX lowers postprandial blood glucose in the body by 20%. It also decreases the body s insulin secretion by 40%. PGX improves whole body insulin sensitivity by 50%, which is unparalleled by any other product on the market.

Weight-Loss

Polyglycoplex works in a couple ways to effectively help promote weight-loss. PGX can be taken with water prior to meals to suppress appetite. It will adequately reduce feelings of hunger and diminish food cravings, making it easier to manage food portions and not overeat. The fiber in PGX stimulates more regular bowel movements. PGX will also lower the body s absorption of carbohydrates, sugars, and other nutrients. Consequently, PGX reduces the amount of calories the body is absorbing, which encourages weight loss. It has also been found to lower cholesterol levels.

Polyglycoplex was featured on the Oprah Winfrey show during a segment with Dr. Mehmet OZ as a healthful way to promote weight loss and glean good fiber content.

Side Effects

PGX has been found to be safe as a supplement for fiber and weight loss. However, PGX so effectively suppresses appetite that it can almost completely eliminate feelings of hunger in people who are not obese or overweight. Only a few grams per day is needed to achieve weight-loss results. Although, PGX taken in higher doses can significantly reduce appetite in the heaviest of people. In addition, PGX inhibits the absorption of sugars, fats, and ALL other nutrients. Therefore, it is highly recommended that people taking Polyglycoplex should also take a good, whole foods based multivitamin to ensure proper nutrition is being achieved.

  1. Probiotics. Often those who have weight loss resistance have gut bacterial overgrowth.

If the ratio of bacteria present is predominantly good bacteria there is optimal promotion of health. If however there is an overgrowth of unfriendly bacteria, research recently shows that these bacteria have an additional function in our bodies which is to help us survive in times of famine by extracting extra calories from our food (calories that would normally be burned off during normal digestion) and storing them as FAT. This is not helpful if you are trying to lose weight. If you are also experiencing : bloating, gas, indigestion, constipation and/or diarrhea, feeling full yet hungry, or chronic skin problems is — you could be suffering from this overgrowth of bacteria. A probiotic program may be indicated to improve your digestive health to promote ideal weight loss. To really identify if this is an issue and how to treat it you should ideally have an integrated Health Care Professional test for it using stool analysis or organic acid testing. Metametrix Clinical Laboratories recently launched the most cutting edge, comprehensive stool test commercially available, GI Effects that looks at these “fat bugs” and gives the patient an “adiposity index” based on the ratio of two types of bacterial species. The test can tell if you will be more likely to store fat or burn it off and help your Health Care Professional design the perfect gut healing program for you. (http://www.naturalpath.com/natural_medicine/ask_jj_do_probiotics_influence_weight_gain)

22.Pyruvate. Pyruvate is formed in the body during digestion of carbohydrates and protein from food. It may have a slight effect in helping you shed pounds, according to some studies. Found in the form of pyruvic acid, pyruvate can be found in various foods including red apples, cheese, and red wine.

23.Tumeric (Curcuma longa) has been shown to support the production of natural cortisone by the adrenal glands. (Arora RB, Basu N, Kapoor V, Jain AP. Anti-inflammatory studies on Curcuma longa (turmeric). Ind J Med Res 1971;59:1289–95). Studies have also shown curcumin to protect the liver from a number of toxic compounds. (Kiso Y, Suzuki Y, Watanbe N, et al. Antihepatotoxic principles of Curcuma longa rhizomes. Planta Med 1983;49:185–7). The liver is also instrumental in supporting the flow of bile, which is responsible for the breakdown of dietary fat.

Natural Remedies That Need Caution:

1.Aloe. Often used as a topical for wound healing, it is often added to herbal weight-loss products. Oral aloe produces a strong cathartic response (producing bowel movements) and many aloe weight-loss products are marketed as “internal cleansers” and are intended for short term use. Aloe or aloe-containing products should not be ingested orally if you have intestinal problems like Crohn’s disease, ulcerative colitis, or abdominal pain of an unknown reason. Use of this agent orally has led to side effects such as abdominal cramping, diarrhea, and problems with the body’s mineral balance. In addition, it can interact with medications such as Lanoxin (digoxin), a medicine used to treat heart failure.

2.Cascara. Cascara is a common ingredient used in weight loss products. One of the few herbs approved as an over-the-counter drug by the FDA, it is a strong stimulant laxative. Long term misuse of this herb can cause problems with the body’s minerals (such as potassium, sodium). It should not be taken if you are pregnant or breastfeeding. Cascara may interact with medications such as Lanoxin and diuretics (water pills, used to treat hypertension and other health problems).

3.Glucomannan. Made from the root of Amorphophallus Konjac, glucomannan is said to contribute to weight loss by delaying the absorption of glucose from the intestines. Small limited studies have shown glucomannan to be effective in decreasing body weight. This effect is believed to be due to a “feeling of fullness” which may be due to the swelling of the glucomannan in the gut once it has been exposed to liquids. However, esophageal obstruction has been reported in several people using larger amounts of glucomannan. Caution should be used for diabetics.

4.Guarana. Made from the seeds of a plant native to Brazil, guarana speeds up the brain’s activity and is used to promote weight loss due to its stimulant and diuretic effect. Guarana contains 3% to 5% caffeine and may cause high blood pressure. Some of the extracts have been known to cause prolonged bleeding and interact with blood thinner medication such as Coumadin. Side effects from guarana may include nausea, dizziness, and anxiousness.

5.Guar Gum. Also known as guar, guar flour, and jaguar gum, guar gum is a dietary fiber obtained from the Indian cluster bean. Guar gum has been commonly used in small amounts as a thickening agent for foods and medications. It has been noted to decrease appetite by providing a “feeling of fullness.” However, like glucomannan, guar gum used in larger quantities may cause obstruction of the esophagus. The water-retaining capacity of the gum permits it to swell to 10- to 20-fold and has led to gastrointestinal obstructions.

6.Herbal Diuretics. There are many varieties of herbal diuretics that are commonly found in over-the-counter weight loss products as well as herbal weight loss preparations.

7.Yerba Mate. Also known as Paraguay tea, yerba mate is a strong brain stimulant (the doses typically used mimic that of 100 to 200 mg of caffeine). Due to the caffeine content the principle side effects reported are excessive stimulation and high blood pressure.

Addendum 1-Goal Planning: Long , Medium and Short Term Goal Examples

 For example: for someone who had a weight loss goal of 30 lbs

Long Term Goals: 1 Year Plan

? Maintenance

Medium Term Goals: 6 Months Goal Achieved

? Use the 100 Calorie 3/3/3 Rule

? Total Potential Weight Loss= 31 lbs

Short Term Goals: 12 Weeks

? Use the “Revivelife Healthy and Active Weight Loss Program “

? Total Potential Weight Loss= 15 lbs

Summary of Weight Loss:

? Short Term Goal 12 weeks =15 lbs

? Medium Term Goal 6 months =15 lbs

? Total Loss in 6 months 30 lbs

? Long Term Goal Maintenance

For example: for someone who had a weight loss goal of 60 lbs

Long Term Goals: 16 Months Goal Achieved

? Use the 100 calorie a day method

? Total Potential Weight Loss = 14 lbs

Medium Term Goals: 1 Year Plan

? Use the 100 Calorie 3/3/3 Rule

? Total Potential Weight Loss= 31 lbs

Short Term Goals: 12 Weeks

? Use the “Revivelife Healthy and Active Weight Loss Program “

? Total Potential Weight Loss= 15 lbs

Summary of Weight Loss:

? Short Term Goal 12 weeks =15 lbs

? Medium Term Goal 1 year=31 lbs

? Total Loss in 1 year= 46 lbs

? Long Term Goal =Additional 4 months= 14 lbs

? Total Potential Weight Loss = 60 lbs

For example: for someone who had a weight loss goal of 90 lbs

Long Term Goals: 5 Year Plan

? Use the 100 calorie a day method

? Total Potential Weight Loss = 54 lbs

Medium Term Goals: 1 Year Plan

? Use the 100 Calorie 3/3/3 Rule

? Total Potential Weight Loss= 31 lbs

Short Term Goals: 12 Weeks

? Use the “Revivelife Healthy and Active Weight Loss Program “

? Total Potential Weight Loss= 15 lbs

Summary of Weight Loss:

? Short Term Goal 12 weeks =15 lbs

? Medium Term Goal 1 year=31 lbs

? Total Loss in 1 year= 46lbs

? Long Term Goal 4 more years =44lbs

? Total Weight Loss in 5 years= 90lbs

Addendum 2- 100 Ways to Burn 100 Calories

  1. Lace up those running shoes and hit the track. Running 1 mile will burn 100 calories
  2. Pop in a video or head to the gym for 10 minutes of high impact aerobics
  3. Pick up a brush and paint a room in your house for 30 minutes
  4. Jog around the block for 10 minutes
  5. Giddy up and Ride. Go horseback riding 25 minutes
  6. Unload the dryer and fold the laundry for 40 minutes
  7. Bust out the duster and dust the house for 35 minutes
  8. Jump rope for 10 minutes
  9. Wallpaper a room for 30 minutes
  10. Give your ride some love. Wash your car for 30 minutes
  11. Row, row, row your boat at the park 25 minutes
  12. Do Pilates for 20 minutes
  13. Drop and give me ten. 10 minutes of push ups that is!
  14. Get swept off your feet and sweep the floors for 30 minutes
  15. Pump some Iron. Lift light weights for 20 minutes
  16. Doggy paddle is fine, just swim laps for 15 minutes
  17. Circuit train for 10 minutes
  18. Go roller-skating for 15 minutes
  19. Cook a delish meal for 40 minutes
  20. Play catch with the kids for 35 minutes
  21. Cruise the aisles of the supermarket for 40 minutes
  22. Sing for 50 minutes
  23. Play the piano for 35 minutes
  24. Refinish a piece of furniture 25 minutes
  25. Work out to a step aerobics video for 10 minutes
  26. Throw a Frisbee around for 30 minutes
  27. Bike leisurely around the neighborhood 25 minutes
  28. Do jumping jacks for 10 minutes
  29. Window-shop for 40 minutes
  30. Down, Set, Hike! Play touch football for 15 minutes
  31. Mow the lawn for 15 minutes
  32. Sled in the park for 15 minutes
  33. Do you do windows? Clean your windows 20 minutes
  34. Give a massage to someone for 20 minutes
  35. Relive the 70’s and Disco dance for 20 minutes
  36. Running up and down stairs for 10 minutes
  37. Karate for 15 minutes
  38. Hit some tennis balls for 15 minutes
  39. Power walk for 20 minutes
  40. Shoot hoops on the court for 20 minutes
  41. Trim the shrubs for 20 minutes
  42. Pushing the baby in the stroller for 20 minutes
  43. Nine holes or a little put-put. Go golfing for 20 minutes
  44. Don your helmet and spandex and Cycle for 10 minutes
  45. Go for a drive for an hour and a half
  46. Chop some firewood for 5 minutes
  47. Get a TKO! 2 rounds of boxing
  48. Catch some zzzz’s. Sleep for 2 hours

49 Belly dancing for 20 minutes

  1. Get a strike. Bowl for 30 minutes
  2. Mr. Clean! Mop the floors for 25 minutes
  3. Get in the sauna for 10 minutes
  4. Go fishing for 40 minutes
  5. Hoola hoop for 20 minutes
  6. Play fetch with your pooch for 20 minutes
  7. Splish – splash. Wash your dog for 25 minutes
  8. Get on the rowing machine for 15 minutes
  9. Kickboxing for 10 minutes
  10. Carrying your baggage through the airport for 20 minutes
  11. Cruise the bookstore for 40 minutes
  12. Play a board game for 1 hour
  13. Visit the zoo 45 minutes
  14. Brush your teeth or floss them for 40 minutes
  15. Have Ping-Pong match for 25 minutes
  16. Read a good book for 1 hour
  17. Hit a bull’s eye. Play darts for 40 minutes
  18. Read emails for 1 hour
  19. Rake the lawn and sack the leaves for 25 minutes
  20. Vacuum the carpet 25 minutes
  21. Have a thumb war for 40 minutes
  22. Tone those abs and do crunches for 15 minutes
  23. Wrestle Mania for 15 minutes
  24. Text your friends for 1 hour
  25. Fly a kite for 30 minutes
  26. Lightly treading water for 20 minutes
  27. Stretch for 40 minutes
  28. Ice-skate for 20 minutes
  29. Do cartwheels for 10 minutes
  30. Weed the garden for 20 minutes
  31. Clear your mind and soul and do yoga for 25 minutes
  32. Tidy up the backyard 25 minutes
  33. Ballroom dance for 30 minutes
  34. Set the table and prepare a meal for 35 minutes
  35. Clear the table and wash the pots, pans, and dishes for 35 minutes
  36. Get the wrinkles out! Iron your clothes for 40 minutes
  37. Wax your car for 20 minutes
  38. Enjoy the outdoors and hike for 20 minutes
  39. On a farm? Bail hay for 15 minutes
  40. Hit a home run. Play softball for 20 minutes
  41. Rock on! Play guitar for 35 minutes
  42. I said Brrrr its cold in here! Shovel snow for 15 minutes
  43. Goal!!! Soccer for 15 minutes
  44. Rock climbing for 15 minutes
  45. LMAO? Laugh for 20 minutes
  46. Billiards for 40 minutes
  47. Enjoy the lake and canoe for 25 minutes
  48. Surf the web 1 hour
  49. Dirty? Take a shower for 40 minutes
  50. Bump. Set. Spike. Play beach volleyball for 15 minutes
  51. Yakety yak. Talk on the phone for an hour and a half