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.

　　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.

　　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.

　　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.

　　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.

　　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. (For more desk exercises, go to changeone.com/workout.)

　　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.

　　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.

　　• 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.

　　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. (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.

　　注意: 此部分試題請在答題卡1上作答

　　1. If you want to lose weight, it is the only way to give up the foods you love or join a gym.

　　2. Everyday when you wake up, you'd better get up slowly.

　　3. After your cereal, it is pretty important to keep you feeling full by getting a brownie.

　　4. You can improve your core muscles and brain through balancing exercise.

　　5. It is advisable for people trying to lose weight to drink pure coffee without milk.

　　6. Instead of wearing sport shirts, people can burn more calories by getting constricting suits

　　7. It is good for you to hold fancy-dress co-worker parties as often as possible,

　　8. People who eat at least three apples a day lose weight, because apples are rich in

　　___________________________________________________________________________________________.

　　9. When you're shopping, it will increase resistance and burn your more calories to get a ________________________________________________________.

　　10. To lose weight, you are advised to choose low-fat raisin or carrot muffin rather than

　　______________________________________________________.

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