PUBLISHED 11/25/2003
The Best Burn
| Exercise | Calories Burned |
| Running (10-minute pace) | 100 |
| Cycling | 90 |
| Swimming | 79 |
| Aerobics | 79 |
| Weight lifting | 68 |
| Walking | 43 |
Three Diet Plans
RUN OFF 5 POUNDS
Three no-diet plans for getting a bit thinner, a lot healthier, and fit enough to run a marathon.
By Jane Unger HahnPhotographs by Robbie McClaran
PUBLISHED 11/25/2003
Shortcut #1:Boost Your Burn
Although running is a killer calorie burner, everything you do burns calories. With the following tweaks to just a few of your daily activities, you can burn an extra 800 calories. If you incorporate each of these changes just once a week, Plan 1 will take 10 weeks instead of 15; Plan 2 will take 9 weeks instead of 12; and Plan 3 will take 8 weeks instead of 11.
| Activity | Calories Burned |
| Park a mile from work and walk to and from your car | 200 |
| Instead of running with your dog, go for your run, then take the dog for a 30-minute walk | 175 |
| Play Frisbee with the kids for 30 minutes instead of watching a sitcom | 150 |
| Add 15 minutes of floor exercises (crunches, leg lifts, back exercises) to a workout | 130 |
| After an easy run, jump rope for 10 minutes | 100 |
| Add 15 minutes of stretching to a workout | 45 |
Shortcut #2: Nutritional Nudges
We know, we promised no dieting. But you can cut an extra 800 calories per week and shed 5 pounds even faster if you're open to making just a handful of simple food substitutions. Make each of these changes just once a week, and Plan 1 will take 10 weeks instead of 15; Plan 2 will take 9 weeks instead of 12; and Plan 3 will take 8 weeks instead of 11.
| Menu Change | Calories Saved |
| Drink a 20-ounce bottle of Diet Coke instead of Coke | 250 |
| At McDonald's, eat a cheeseburger instead of a Quarter Pounder with cheese | 200 |
| Eat two pieces of oat bran bread rather than an oat bran bagel | 190 |
| Use mustard instead of mayo on your sandwich | 90 |
| Substitute one piece of roasted chicken for one piece of fried chicken | 75 |
