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This is not a diet (减肥食谱) or a hard ~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 do regular exercises. It's about balancing calories(平衡卡路里) in tiny ways that add up to big benefits (好处). You just use some tricks the "naturally thin" people do. Pick the ones you like, stick with them, and you'll lose weight and be strong!

Talk it UP Every time you pick Up the phone, stand up and walk around. Heavy people sit on average two and h half hours more every day than thin people, according to astudy.

Get face time We use e-mailso much that we've forgotten what our colleagues look like.

Pick a colleague or two who sit farthest from you: and deliver 10 of those daily messages in person. And go out of your way: go to a bathroom ora copy machine on another floor and take the stairs, of course.

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.

Reduce a total of 100 calories each day and you'll be able to lose about 10 pounds in a year. This is really not difficult to do.