This is not a diet -- or a rigorous exercise program. (Nobody can stick to those for long.) Instead, it's a simple way to make weight loss a natural part of the life you already live. And guess what? It's fun! You don't have to give up the foods you love or join a gym. It's about balancing calories in tiny ways that add up to big benefits. You just adopt some tricks naturally lean people do. Pick the ones you like, stick with them, and you'll slim down and tone up -- for good!

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 calories

2. Go for the grains Not ready for Twigs & Rocks cereal? Sprinkle on a few tablespoons of wheat germ or oat bran. Work up to 3/4 cup of low-sugar whole-grain cereal with at least three grams of fiber per serving, and you'll pass on that Danish. 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 mozzarella cheese stick to keep you feeling full -- and away from that pre-lunch brownie. Saves 200 (or more)

4. 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 drips, stand sideways, put one hand on the counter, and lift the outside leg straight out in front of you, keeping it extended. With upper body straight, hold for a few seconds and move it to the side; hold and extend 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 half-and-half (a whopping 105 calories!) into your mug, replace it with the same amount of 2% milk. Saves 60

7. Better your bagel You can walk 10,000 steps to justify your 500-calorie bagel with cream cheese, or try this: low-fat spreadable cheese like Laughing Cow Light on an English muffin. Saves 300

Nine-to-Five Fixes

8. Tone in traffic Use the time spent bumper-to-bumper to develop your buns of steel: Squeeze your derrière each time you tap the brake, holding for 10 seconds. Shoot for 10 to 15 squeezes a trip. Burns 10

9. Snack smarter Portion out the day's snacks into pint-size zip bags, or buy single-serving portions. For example, four regular Oreos have 200 calories versus the 100-calorie snack bag version. Go for the lower fat chips: a Lay's Light bag has only 75 calories, while the regular has 150. Saves 175 (over two snacks)

10. 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 convince the boss. Burns 25

11. 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 throughout the day (even at the potty!) for 15 to 20 total. Strengthens quadriceps. Burns 15

12. Switch your soda 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 soda or fruit juice to diet soda or a flavored seltzer. Saves 300

13. 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

14. At lunch, pick a pita Use one mini whole-wheat pita instead of the usual two slices of white or refined wheat bread for your sandwich. Saves 70

15. Get face time We use e-mail 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

16. 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 triceps. Burns 10

17. An apple (or more) a day They're packed with fiber and water, so your stomach will want less. Plus, studies out of Washington State 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 cookies. Saves 100

18. 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 a right angle. Lower butt toward the floor; raise and repeat for two sets of 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 toward your chest. Do two sets of ten. Strengthens abdominals. Burns 10

Around Town

19. Carry some weight When you're grocery shopping or running errands, wear a backpack with a 5-or 10-pound bag of sugar inside to increase resistance and burn more calories. Add purchases to your load as it becomes easier. Burns 20 (for an hour of errands)

20. Tweak your treat Instead of a large caffè latte and a chocolate cream-cheese muffin, get a small nonfat latte and a small low-fat raisin or carrot muffin. Saves 340

21. Pump at the pump Instead of fuming over gas 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 an SUV that might be 50 raises! Burns 10

22. 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

23. Shop till the pounds drop At the mall, try on at least ten outfits, both pants and shirts. No need to buy! Burns 60

24. Eat like a kid You don't have to give up that quick lunch if you order smaller portions: Instead of a Quarter Pounder with Cheese and large fries, opt for the cheeseburger Happy Meal. You can even play with the toy. Saves 390

25. 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, an 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

26. 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

27. Use better butter No, you don't have to give up the real deal -- instead of a tablespoon of stick butter, use a tablespoon of whipped and cut half the calories. Saves 30

28. 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 foot 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

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

30. 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

31. Make perfect pasta Substitute whole-grain pasta for semolina and you'll be satisfied with a smaller portion (1.5 ounces instead of 2). Saves 50. Or use the same amount of oat-bran pasta. Saves 90

32. 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

33. 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 Splenda or Equal, cover and nuke for a minute or so. Tastes just like pie filling. Saves 275

34. Have your cake Pick up an angel food cake for dessert. It's packed with air and has fewer than half the calories of, say, pound cake. Saves 70

35. 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

36. Get your chocolate fix Instead of a candy bar, try a sugar-free, reduced-calorie Jell-O chocolate pudding snack with a squirt of nonfat whipped cream topping. Eat it with a baby spoon to savor it longer. Saves 185

37. Crunch for your clicker The average half-hour TV show has eight minutes of commercials. 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 an ad comes on and you reach for the remote, crunch until the show comes back on; you should reach 100-150 or so. Tones abs. Burns 24

38. 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 Weekend

39. Sing a song Spend Sunday morning belting it out in the church choir. Burns 70 per service

40. Make it bacon At the diner, order three slices of crisp bacon instead of two sausage links, and pat off the extra grease. Saves 90

41. Move it, Soccer Parents! After every quarter of the game, get up from the bleachers and take a lap around the gym or field. Four or five times around a typical one is about a mile. Burns 75

42 Movie time Most people eat 45% more popcorn from large-size 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 or Parmesan cheese for more flavor. Saves 350

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

44. Catch this! Spend a half-hour tossing a ball or Frisbee with your kid. Burns 90

45. Cut the cheese Order your pizza with half the cheese or even cheese-less, and then sprinkle with a few tablespoons of Parmesan. Saves 100

46. Have a hot dog! Pile on the pickles, onions and sauerkraut -- these fiber-packed condiments will fill you up and prevent you from eating a second dog. Skip the cheese and chili. Saves 250

47. Think about your drink Consider beer or wine instead of a frozen drink: 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

48. Fix your fries Rather than asking for medium fries, get an order of onion rings (8 to 9 rings). Saves 60

49. Scream for sorbet Indulge in chocolate sorbet instead of chocolate ice cream. Saves 125

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

这不是节食或者是严格的运动计划.(那东西没人坚持得下来)而是对你已有的生活做点改动来自然减肥.猜猜怎么着?非常有趣.你不需要放弃你热爱的食物或者是去参加什么有氧运动.而是通过微调来使卡路里达到平衡从而给你带来极大的好处.你只要按照那些个瘦人的一些小诀窍去做.挑些你喜欢的,天天做,你就会瘦下来,同时还能增强体质.

早晨的改变

1. 醒来锻炼:当你睁开眼睛,不要用手慢慢地坐起来.伸直腿,脚尖绷紧,举腿,你的背和跟腱都得用上劲.坚持住;然后慢慢地把腿放平.重复2遍以上.可以加强腹部肌肉. 减少10卡路里

2. 谷物食品:没准备好维格洛克麦片粥么?只要几勺小麦或者燕麦片.最多3/4杯的低糖全麦片至少可以提供3克的膳食纤维,你可以继续吃丹麦点心. 减少100卡路里

3. 增加一些蛋白质:研究表明,一天中越早多吃蛋白质,你越不容易觉得饿.吃过一些麦片后,再来个水煮蛋或者是来些半脱脂的干奶酪可以让你感觉比较饱,这样你就避开中饭前小甜点的诱惑了. 减少200卡路里或更多

4. 平衡效应:当你刷牙的时候,试着只用一只脚站立(每30秒换换). 平衡锻炼腹肌同时还有利于大脑. 减少10卡路里

5. 当个芭蕾舞演员:像咖啡机一样,一只脚站着,另一只脚抬起来成90度,来个金鸡独立. 上身要挺直,坚持几秒钟,然后换个脚. 每条腿做个10次. 可以锻炼大腿、髋部屈肌和股四头肌. 减少10卡路里

6. 咖啡节约者：将你大杯子里那1/3杯的速溶咖啡（竟然有105卡路里）换成2%的牛奶。 减少60卡路里

7. 升级你的面包圈：你可以通过走一万步来中和你那奶油起司面包圈的500卡路里的热量，或者是你可以用低脂奶酪来代替奶油。 减少300卡路里

上班

8. 交通堵塞：你可以利用交通堵塞的时间来联系翘臀： 每次刹车时都收紧你的屁股，坚持10秒钟. 开一趟车可以练上10到15次. 减少10卡路里

9. 聪明的加餐:把你每天的零食都用小包装装好,或者是买专门的小包装食品. 比如,4个标准的Oreos有200卡路里的热量你可以把它变成每包100卡路里的 去掉里面的脂肪芯： 这样一个包装只有75卡路里，而通常的有150卡路里.

10. 每天穿休闲服:当你穿牛仔服,运动服和软底鞋时,比穿套装,高跟鞋要消耗更多的热量. 为什么呢? 根据研究,这样你会走更多的路. 不过要说服你的老板. 减少25卡路里

11. 下蹲! 坐在椅子上的时候,假装你坐在凳子上,其实在蹲马步,站起来的时候别用手. 蹲的时候屁股要低,膝盖尽量成90度,把中心放在脚后跟上. 一天重复个10到20次. 可以加强股四头肌. 减少15卡路里

12. 换掉你的碳酸饮料:你的身体不会像计算食物一样(过量会发出停止进食的信号)来计算液体的摄入. 所以把你的普通碳酸饮料或果汁换成节食碳酸饮料或者是矿泉水. 减少300卡路里

13. 运动聊天:每当你抓起电话聊天的时候,站起来,来回踱步. 根据Mayo临床研究统计,胖子比瘦子每天平均多花两个半小时坐着. 减少50卡路里或更多.

14. 吃中饭时:选皮塔饼:用全麦的皮塔饼来代替三明治里的白面或精面的面包. 减少70卡路里

15. 亲自见面:我们用电子邮件来沟通以至于我们都忘了同事长什么样了. 选一两个离你最远的同事,然后每天亲自和他们说上10句以前用电邮说的话. 离开你的日常路径: 到别层去上厕所或者复印文件,当然是爬楼梯. 减少100卡路里

16. 忙里偷闲健身:从你的工作中暂停一会来做几个墙壁俯卧撑. 面对着墙,双手与肩同宽抵住墙. 后退几小步让你的身体和墙有点角度,全身力量放在脚指头上,做上三组每组10个的俯卧撑. 可以加强胸肌和肱三头肌. 减少10卡路里

17. 每天吃一个以上的苹果:苹果里富含纤维和水分,可以填满你的胃让它不那么容易饿. 而且,根据华盛顿和巴西的研究表明,那些每天至少吃三个苹果的人会减肥. 试试2个小苹果加2块不很大的饼干. 减少100卡路里

18. 做些简单的椅子锻炼

下蹲: 如果你的椅子有轮子,把它抵在什么东西上. 背朝椅子,手按住椅子边,膝盖弯曲. 然后把你的臀部往地板落,在升起来,做2组每组10次.可以锻炼肱三头肌. 减少10卡路里

举腿: 在椅子上坐直,脚放在地板上,然后把膝盖弯曲尽力向胸靠拢. 做2组每组10次. 可以加强腹肌. 减少10卡路里

在外面

19. 负点重:当你在逛百货公司或者在外跑腿的时候,背上一个背包,里面放上5到10磅的糖,可以增强耐力还能燃烧一些脂肪. 当你觉得不够重时在加点别的. 减少20卡路里(每一小时)

20. 调整饮食:把你的咖啡牛奶和大块巧克力奶牛松饼换成脱脂牛奶和小块低脂葡萄饼或萝卜饼. 减少340卡路里

21. 加油时给自己加油:与其等着眼睛看加油价格表,还不如锻炼锻炼小腿: 一只手放在车上,踮起脚尖慢慢再落下去,直到油箱加满--如果你有SUV,你说不定可以做50下! 减少10卡路里

22. 去掉披萨的油:用一张餐巾纸可以从披萨里吸出一茶匙到一大勺的油来,这就是脂肪呀. 减少50到100卡路里

23. 购物减肥:在超市的服装部,至少试上10套衣服,上衣裤子都试. 不过不需要买! 减少60卡路里

24. 像个孩子样吃饭:如果你点了小份的,你倒是可以吃快点: 将1/4磅的奶酪和大薯条换成儿童快乐套餐. 你甚至还能玩到玩具. 减少390卡路里

25. 给自己充电:当你在排队的时候,双脚平稳站立,将你的双手在背后合十,挤压双肩挺起胸膛,这种瑜伽的姿势可以刺激你的神经系统. 慢慢的呼吸,进气长呼气短,坚持10到20秒. 减少5卡路里

在家里

26. 垃圾邮件慢跑:将杂乱变成挑战: 每天当你从邮箱接到一件垃圾邮件,你就绕房子跑一圈或者在楼梯上跑个来回. 燃烧35到140卡路里

27. 用更好的黄油:不,你不需要放弃真正的食物—你可以用黄油棒来代替一大汤勺的黄油以减少一半的卡路里. 减少30卡路里

28. 踩楼梯:在你到楼上收拾背包之前,先停下来用楼梯边练练小腿腓肠肌. 一只手扶住楼梯扶手. 右腿弯曲,用左脚脚趾踩在楼梯边上. 脚后跟下坠,然后再提起到与脚趾平齐. 停一会,每只脚重复个8到12次. 减少10卡路里

29. 从汤开始:来一碗清汤要比一盘用2大勺油拌的色拉要少2倍的卡路里. 汤除了让你感觉更饱以外还能使你在正餐时吃少一点. 减少100卡路里

30. 练练腿:吃过饭后,你在桌子边坐着的时候,伸直你的右腿,然后慢慢上下抬抬腿,腿在最高位的时候最少停上5秒钟. 每条腿做个5次. 可以苗条股四头肌. 减少10卡路里

31. 做更好的面条:用全麦粉来和面,每份做少一点(用1.5盎司来代替2盎司) 减少50卡路里.或者用燕麦粉也行. 减少90卡路里

32. 爬楼梯! 每星期5天,每天2分钟来爬楼梯,相当于步行20分钟消耗的卡路里量. 燃烧100到140卡路里

33. 用水果填肚子:喜欢吃派么? 你可以试着这样来满足愿望: 将新鲜水果(比如切好的苹果,梨或者一把樱桃)与Splenda甜味素或者类似的东西和在一起,盖上盖子放到微波炉里转上一两分钟. 那味道就和派一样. 减少275卡路里

34. 吃蛋糕:选白色蛋糕做点心. 与黄色蛋糕相比,它更蓬松所以所含卡路里较少. 减少70卡路里

35. 轻松入夜:坐下双脚叉开,一手抓另一只手手腕,举过头顶来伸展脊柱. 深呼吸保持这个姿势,慢慢地呼吸上20秒钟,出气的时间长点. 可以立刻放松身体. 减少5卡路里

36. 巧克力的改变:用无糖的Jell-O巧克力上面有点脱脂奶的补丁来代替巧克力块. 用儿童用的勺子吃会更有滋味. 减少185卡路里

37. 遥控器仰卧起坐:每半个小时的电视就有8分钟的广告. 让你的拿遥控器的动作不浪费: 把遥控器放在你拿不到的地方,比如咖啡桌上,如果你躺着的话,把它放在沙发的那一头. 每次广告出现你去拿遥控器的时候,就做仰卧起坐直到你想看的电视节目回来,你会做上100到150次. 锻炼腹肌. 减少24卡路里

38. 提臀:在你要躺下之前,先躺在地板上,把脚搭在床或椅子边上. 慢慢弯曲膝盖,把你的臀部抬离地面. 坚持5秒钟,放松后再重复10到12次. 可以增强腿筋和腹部 减少10卡路里

周末

39. 唱歌:星期天早晨的时候去教堂唱诗班大声唱歌.(中国去卡拉OK?) 每次可以燃烧70卡路里

40. 吃熏肉:吃饭点餐的时候,不要点香肠而是来几片香脆的熏肉,去掉里面多余的油脂. 减少90卡路里

41. 动起来,足球父母们! 过了1/4场比赛后,从观众席的凳子上站起来,绕体育场跑上一圈. 4到5次就能跑一英里了. 燃烧75卡路里

42. 电影时光:大部分人会吃掉大袋里超过45%的爆米花,所以你要买个小袋的,不要黄油,因为它比爆米花含的卡路里更多. 你可以带你自己的调料盐或者帕尔玛奶酪去,随你喜欢了. 减少350卡路里

43. 吃中餐:去中餐馆时,不要点带烧或者炒字的菜. 吃蛋卷的时候,只吃芯别吃皮. 减少400到100卡路里

44. 抓住了! 花上半个小时来和你的孩子玩玩抛球或者飞碟. 燃烧90卡路里

45. 不要奶酪:点披萨的时候,让他们加一半奶酪或者不加,只在最后撒上一两少帕尔玛奶酪. 减少100卡路里

46. 吃个热狗! 多加点泡菜,洋葱什么的—这些东西里面富含纤维会很快把你肚子填饱让你不想再来个热狗. 去掉奶酪和辣椒. 减少250卡路里

47. 喝什么:用冰水代替啤酒和葡萄酒. 一杯啤酒中有140卡路里热量而葡萄酒中有126卡路里,草莓戴理基酒有300而一杯玛格丽特鸡尾酒则含340卡路里热量. 减少150到200卡路里.

48. 修正你的薯条量:与其要一份中份薯条,不如点个洋葱圈(8到9个圈). 减少60卡路里

49. 冷饮:把巧克力冰淇淋换车巧克力雪糕. 减少125卡路里

50. 制造欢乐:与其在睡前吃一碗冰淇淋不如和你的配偶来一场激烈地运动. 燃烧300卡路里