Some thinspo from other sites.

TOP 5 EXERCISES.

1. Step Aerobics …
Calories Burnt: 800 cal/hr

This mainly targets your legs, hips and bum, which are often the areas that women 
most want to tone. Doing an hour a day, split into two half an hour sessions, will 
ensure that you see results within 2 weeks.

Another very similar exercise is bench presses, which go very well in sets with step 
aerobics. I found it really hard to do them to start with, so make sure you’re doing 
them right or you’ll see no results!

2. Bicycling …
Calories Burnt: 500 – 1000 cal/hr

Depending on how fast you go, this can be a real calorie burner. Riding outside is 
always enjoyable, but if you’re a little more time restricted, invest in a good quality 
exercise bike.

This is my favorite calorie burner, because it’s so easy to do.  How about riding 
while watching the TV? I find that cycling through Eastenders keeps me distracted, 
but working hard.



3. Swimming …
Calories Burnt: 800 cals/hr

Doing lengths up and down the pool for an hour will burn off 800 calories, and also 
tone almost all of your body. Stay motivated by giving yourself half an hour extra to 
make use of the Jacuzzi when you’ve finished!

4. Racquetball …
Calories Burnt: 800 cals/hr

The side to side running involved in this is a great cardio workout, and will also 
help to tone your thighs and legs. I also find this to be much more sociable, which 
keeps me working out for longer and stops me skiving my gym sessions!

5. Elliptical Burner …
Calories Burnt: 600 cals/hr

This is brilliant cardio, and also helps to build strong muscles, as well as toning the 
stomach. I personally find Elliptical Burner really boring, so I split my session into 
ten minute bursts and do them throughout the day, and I find that listening to some 
upbeat music really helps as well.


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Snacks Under 200 Calories
Enjoy these snacks under 200 calories between meals. Snacking is encouraged and 
will help you avoid excessive hunger and overeating at meal times.
Please keep in mind that these snacks should be included in your daily caloric 
allotment. Therefore, make sure you account for snacks by adjusting mealtime 
calories, if necessary.

Dairy or Dairy Alternative
8 oz nonfat fruited* or plain yogurt*
8 oz nonfat yogurt* with ½ cup mixed berries
8 oz nonfat yogurt* with 1 Tbsp slivered almonds, ground flax or wheat germ
4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or English muffin
½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice ½ cup nonfat 
pudding
1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
1 oz part-skim mozzarella string cheese and 1 medium apple
6 oz skim or reduced fat soymilk and 2 graham crackers
8 oz skim milk or reduced fat soymilk and 1 piece of fruit
*120 calories or less per 8 oz portion

Vegetables
(1) 8 oz can reduced sodium V8 juice and 3-6 whole wheat crackers
1 cup or more of raw vegetables of your choice
1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
1 cup raw veggie of choice, dipped in ¼ cup hummus
1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
1 cup cooked vegetable with 1 ounce melted 2% fat cheese
2 slices diet whole wheat bread with 1 cup sliced raw or cooked veggies of choice and 
1 ounce nonfat cheese slice
Fruits
1 medium serving most fruits
½ cup fruit canned in own juice or light syrup
8 oz 100% fruit juice
6 oz skim milk, ¾ cup diced strawberry and banana, 1 Tbsp chocolate syrup and 1 cup 
ice blended to make a smoothie
1 Tbsp peanut butter spread over a medium apple
Nuts and seeds
2 Tbsp raw or dry roasted nut of choice (soy nuts, slivered almonds, walnuts, pecans) 
with 2 Tbsp raisins or dried cranberries
¼ cup raw or dry roasted nut of choice
¼ cup reduced fat trail mix
Dry Goods
3 peanut butter-filled wheat crackers with 6 ounces skim milk
1 packet plain oatmeal with 8 oz skim milk
1 ounce whole wheat or oat bran pretzels, lightly salted
1 Nature Valley crunchy granola bar
1 Nature Valley chewy trail mix bar
3 cups air-popped popcorn
1 ounce dry whole grain cereal
Meat
2 oz canned tuna or chicken on 3-6 whole grain crackers
2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ whole wheat small bagel