Website & Writing
Copyright protected Piper Selden
All rights reserved.
Copyright protected Piper Selden
All rights reserved.
Remember, we're in this for a lifetime. Small steps added up over the course of a lifetime will take you far! Start slow and build on your success.
Take A Small Step Today!
1. Walk to work.
2. Use fat free milk instead of whole milk.
3. Do sit-ups, leg lifts, or stretch in front of the TV. Skip the remote.
4. Walk during lunch hour.
5. Drink water before and after each meal.
6. Eat leaner red meat & poultry.
7. Eat only half your dessert. Share with a friend or pack it up for later.
8. Walk instead of drive whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist. (About the size of your stomach)
12. Mow your lawn with push mower.
13. Increase the fiber in your diet. Use oat bran, wheat bran, or rice bran.
14. Walk instead of drive to your place of worship
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda or herbal tea.
19. Replace the Sunday drive with a Sunday walk.
20. Do some yard work.
21. Eat off smaller plates. Use smaller bowls.
22. Get off mass transit a stop early and walk.
23. Don't eat late at night, at least 3 hours before bedtime.
24. Skip seconds (or thirds).
25. Work around the house or around the block.
26. Skip buffets or choose selectively from them.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park. No dog? Take yourself or your kids.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils (olive oil or expeller-pressed canola) over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work. Stand up and stretch once an hour.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands (or at least walk briskly).
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose a fun activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike or walk instead of drive to the barbershop or beauty salon.
48. Keep to a regular eating schedule. Don't forget snacks.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid labor-saving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy & you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler (or anywhere else).
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all. Drink water too.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree or dessert with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop and stick to it.
74. Buy 100% fruit juices over soda and sugary drinks.
75. Swim with your kids.
76. Flavor foods with herbs, spices, and other low fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full. If you aren't sure: stop, wait and assess.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples, bananas, or berries.
83. Try brown rice and/or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side."
88. Make water your primary drink of choice.
89. Try your burger with just lettuce, tomato and onion. Skip the bun.
90. Try a green salad instead of fries. Eat 5 svgs. of fruits/vegies each day.
91. Bake or broil fish, chicken, and other meats.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts. Portion control in zippered baggies.
94. Take your dog on longer walks. No dog? Take your kids and spouse.
95. Drink lots of water. Carry with you and use lemon juice to flavor it.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing, sending IM, or calling.
99. Carry your groceries instead of pushing a cart. Bring your own bags.
100. Put your feet up and breathe deeply for 10 min. each night. Relax!
Adapted from http://www.smallstep.gov/
Check out the website for other tips and suggestions.
-----------------
To find a supportive environment, check out Weight Watchers
Believe in yourself. You are worth it!
-----------------
Have a tip you'd like to share?
Contact Piper: piper@piperselden.com
Take A Small Step Today!
1. Walk to work.
2. Use fat free milk instead of whole milk.
3. Do sit-ups, leg lifts, or stretch in front of the TV. Skip the remote.
4. Walk during lunch hour.
5. Drink water before and after each meal.
6. Eat leaner red meat & poultry.
7. Eat only half your dessert. Share with a friend or pack it up for later.
8. Walk instead of drive whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist. (About the size of your stomach)
12. Mow your lawn with push mower.
13. Increase the fiber in your diet. Use oat bran, wheat bran, or rice bran.
14. Walk instead of drive to your place of worship
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda or herbal tea.
19. Replace the Sunday drive with a Sunday walk.
20. Do some yard work.
21. Eat off smaller plates. Use smaller bowls.
22. Get off mass transit a stop early and walk.
23. Don't eat late at night, at least 3 hours before bedtime.
24. Skip seconds (or thirds).
25. Work around the house or around the block.
26. Skip buffets or choose selectively from them.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park. No dog? Take yourself or your kids.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils (olive oil or expeller-pressed canola) over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work. Stand up and stretch once an hour.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands (or at least walk briskly).
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose a fun activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike or walk instead of drive to the barbershop or beauty salon.
48. Keep to a regular eating schedule. Don't forget snacks.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid labor-saving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy & you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler (or anywhere else).
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all. Drink water too.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree or dessert with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop and stick to it.
74. Buy 100% fruit juices over soda and sugary drinks.
75. Swim with your kids.
76. Flavor foods with herbs, spices, and other low fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full. If you aren't sure: stop, wait and assess.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples, bananas, or berries.
83. Try brown rice and/or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side."
88. Make water your primary drink of choice.
89. Try your burger with just lettuce, tomato and onion. Skip the bun.
90. Try a green salad instead of fries. Eat 5 svgs. of fruits/vegies each day.
91. Bake or broil fish, chicken, and other meats.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts. Portion control in zippered baggies.
94. Take your dog on longer walks. No dog? Take your kids and spouse.
95. Drink lots of water. Carry with you and use lemon juice to flavor it.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing, sending IM, or calling.
99. Carry your groceries instead of pushing a cart. Bring your own bags.
100. Put your feet up and breathe deeply for 10 min. each night. Relax!
Adapted from http://www.smallstep.gov/
Check out the website for other tips and suggestions.
-----------------
To find a supportive environment, check out Weight Watchers
Believe in yourself. You are worth it!
-----------------
Have a tip you'd like to share?
Contact Piper: piper@piperselden.com
Checklist to Weight Loss Success:
SMALL STEPS
Take a small step today toward your weight loss goal.
Here are a few ideas:
Take a small step today toward your weight loss goal.
Here are a few ideas: