At Home
1. Go for a half-hour walk instead of watching TV.
2. Take a family walk after dinner.
3. Take small trips on foot to get your body moving.
4. Do sit-ups in front of the TV.
5. Mow lawn with a push mower.
6. Walk the kids to school.
7. Join an exercise group.
8. Replace the Sunday drive with a Sunday walk.
9. Work around the house.
10. Cycle to the shops instead of driving.
11. Take the dog to the park.
12. Collect the newspaper yourself.
13. Wash the car by hand.
14. Get gardening.
15. Play with your kids 30 minutes a day.
16. Dance to music.
17. Stretch before bed to give you more energy when you wake.
18. Walk along the beach instead of sunbathing.
19. Take your dog on longer walks.
20. Take your children swimming
At Work
21. Walk to work.
22. Sit up straight at work.
23. Take a walk or do desk exercises instead of a coffee break.
24. Plan snacks before you get any cravings.
25. Take the long way to the water cooler.
26. Speak up for the salad bar when your co-workers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
27. I nstead of eating out, bring a healthy lunch to work.
Shopping
28. Never shop when hungry.
29. Make a shopping list before you shop and stick to it.
30. Buy 100% fruit juices over sugary drinks.
Eating
31. Eat before you get too hungry.
32. Don't skip breakfast.
33. Always eat at a table.
34. Put your knife and fork down between mouthfuls.
35. Stop eating when you are full.
36. Eat leaner red meat & poultry.
37. Eat half your dessert.
38. Avoid food portions larger than your fist.
39. Increase the fibre in your diet.
40. Eat off smaller plates.
41. Don't eat late at night.
42. Skip seconds.
43. More carrots; less cake.
44. Don't skip meals.
45. Eat more celery sticks.
46. Keep to a regular eating schedule.
47. Snack on fruits and vegetables.
48. Top your favourite cereal with apples or bananas.
49. Try brown rice or whole-wheat pasta.
50. Include several servings of whole grain food daily.
51. Eat sweet foods in small amounts.
52. Cut back on added fats or oils in cooking or spreads.
53. Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
54. E very time you eat a meal, sit down, chew slowly, and pay attention to flavours and textures.
55. Try a new fruit or vegetable.
56. Don’t eat for 2-3 hours before you go to bed. | | Eating Out
57. Avoid buffets.
58. Share a starter with a friend.
59. Order first, so you aren’t swayed by the decisions of others.
60. When eating out, choose a small or medium portion.
61. Don’t try ‘a little’ of everyone else’s food.
62. If main dishes are too big, choose a starter or a side dish instead.
63. Ask for salad dressing "on the side".
64. Don't take seconds.
65. Try a green salad instead of fries. 66. Share a dessert.
Cooking
67. Grill, steam or bake instead of frying.
68. Use vegetable oils over solid fats.
69. Flavour foods with herbs and spices.
70. Remove skin from poultry before cooking to lower fat content.
71. Bake or broil fish.
72. Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
73. S ubstitute vegetables for other ingredients in your sandwich.
Drinking
74. Drink water before a meal.
75. Consume alcoholic beverages in moderation, if at all.
76. Drink lots of water.
77. Replace sugar sweetened beverages with water and add a twist of lemon or lime.
78. Avoid low sugar drinks with artificial sweeteners.
Generally
79. Plan all your meals in advance.
80. Walk instead of driving whenever you can.
81. Park further from your destination and walk.
82. Get off buses a stop early and walk.
83. Choose an activity that fits into your daily life.
84. A sk a friend to exercise with you.
85. If you find it difficult to be active after work, try it before work.
86. Keep a pair of comfortable walking shoes in your car.
87. Choose activities you enjoy and you'll be more likely to stick with them.
88. Explore new physical activities.
89. Vary your activities, for interest and to broaden the range of benefits.
90. Reward and acknowledge your efforts.
91. Take stairs instead of the escalator. 92. Make time in your day for physical activity.
93. Exercise with a video if the weather is bad.
94. Stay active in winter.
95. Walk instead of sitting around.
96. Ask your loved ones to bring you fruit or flowers instead of chocolate.
97. When walking, go up the hills instead of around them.
98. Walk briskly through the shopping arcades and shop 'til you drop...pounds.
99. Clean your wardrobe and donate clothes that are too big.
 100. Take your body measurements to measure your progress.
101. If you have a ‘bad’ moment, don’t give up. Just remember your goal and get back on track.
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