Torch the Fat: Part 2

50 MORE Ways To Stay Fit & Lean All Summer Long

TORCH-THE-FAT2-INS1By Cheryl Forberg, RD

TORCH-THE-FAT2-INS2There’s no better motivation than swimsuit season to get your body in gear. Sure, a fabulous pedicure and spray tan can work wonders, but there’s not much you can do to conceal bulges or jiggles once you’re wearing that itsy-bitsy bikini.

TORCH-THE-FAT2-INS3The good news is you can still fast track to get your body in peak fat-burning condition. By combining the right foods and beverages and amplifying your workouts, your bod will be in head-turning shape, all summer long. Follow these simple steps to help achieve the sexy summer you!

TORCH-THE-FAT2-INS4Be sure to check out the first 50 tips in Part 1!

Snack Time

TORCH-THE-FAT2-INS551. Scan the ingredient list for preservatives. If it has too many words you can’t pronounce, put it back.
52. Substitute 100-calorie cookie snack packs with nutrient-dense fruits and veggies, or small servings of protein-rich foods.
53. Stock up on low-fat cheese sticks for flavor and texture satisfaction with a fraction of the fat.
54. Cherry tomatoes are a delicious summer snack to keep on hand at all times. Five of these little gems contain 1 gram of fiber and fewer than 20 calories.
55. Surround yourself with healthy snacks. If a craving hits, you can only make a good choice.

Cooking Tips

56. Cook with liquids (such as stock, 100 percent juice, vinegar or water) instead of oil.
57. Pick up a spray mister at the drug store and fill it with your favorite cooking oil. It only releases a miserly portion of calorie-loaded oil.
58. Buy a scale and measuring cups. It will help you determine serving sizes.
59. Invest in nonstick pans; they’re the perfect cooking tool and require little-to-no oil.
60. Stock up on healthy condiments; good choices include ketchup and barbecue sauces sweetened without sugar, mustards, flavored vinegars, salsas and infused oils.
61. Have cut veggies and fruits refrigerated in storage containers, ready for the next meal or when you need a snack to go.
62. Grilling adds a rich, smoky taste without adding fat to your cooking.
63. Brush your grilled foods with a small amount of your favorite vinaigrette for zippy flavor.
64. Chicken’s not the only thing to throw on the barbecue; try turkey, fish and veggies. Make enough to create a tasty chopped salad for tomorrow’s lunch.
65. Kabobs are great. Cut veggies such as peppers, eggplant or zucchini in even-sized pieces and thread them on skewers with cherry tomatoes or mushrooms before popping them on the grill.
66. Grill dessert! When the flames die down to low, add raw fruit to the grill. Overly ripe fruit will stick and burn.
67. When cooking, double up and make a big batch; put extras in storage containers to pull out when you’re famished.
68. Go herbal— herbs and spices add depth and flavor without added fats or oil.

Explore Exercise Options

TORCH-THE-FAT2-INS669. Find a trainer, dance class or a sport that you really LOVE and it will be easy to stick with it.
70. Mix fruits with a glass of 100 percent grapefruit juice for a healthy smoothie that boosts your energy and revitalizes your body before working out.
71. Find a friend to share your workout time. You can motivate each other when either of you feels like taking the day off.
72. Love to lunge! This move can be done in many different ways, but one thing is for sure: it helps create a great bikini butt.
73. Cutting calories alone does not work— you must exercise.
74. Tight abs can be achieved through movements that involve twisting and bending.
75. Hula-Hooping is a fun way to tighten abs while listening to your favorite music.
76. Skipping rope for 15 minutes burns about 175 calories.
77. Take the stairs— every 10 minutes of stair climbing burns about 110 calories. It all adds up.
TORCH-THE-FAT2-INS778. Push-ups can be done anywhere and yield priceless results.
79. Spin classes are a fun way to burn calories while slimming your buns and thighs.
80. Running, power walking and climbing stairs are the fast track to a small bikini bottom.
81. Swimming the backstroke can work wonders to tone and firm your arms.
82. Track your weekly waist measurement as well as your weight. Even if the scale doesn’t move, your waistline may be melting.
83. Teach your niece or nephew how to play tennis.
84. Mix up your cardio routines. Switch from everyday machines such as the treadmill or StairMaster to one that you’ve never used at the same intensity.
85. Tango fever! Sign up for a weekly dance class to whirl away stress while spinning off excess calories.
86. Love your laps! One hour of swimming burns off 500 calories!
87. Pump iron— be sure to include some weight training in your exercise routine. It builds muscle and muscle burns more calories than fat.
88. Play volleyball on the beach this summer.
89. Park your car at the far end of the parking lot to add a little exercise to your day.
90. Whether you’re watching television or talking on the phone— stand up! It burns more calories than sitting and every calorie counts!
91. Be intense— short periods of high-intensity exercise burns a lot of calories.
92. Have a favorite TV show? Watch it on a stationary bike or treadmill.
93. Add intervals to your workouts. Reaching medium- to high-intensity intervals throughout your cardio routine increases your body’s fat-burning potential.
94. Instead of sunbathing on your vacation, get active! Plan a biking or hiking trip this year.
95. Sweat out your toxins in a yoga class.

Emotions and Rest

96. Barbecues and family picnics are full of tempting foods. Have a snack or work out before you go.
97. If you do overindulge, don’t beat yourself up. The next day, jump back in the game. Eat less, work out more— or both!
98. When nighttime hunger strikes, distract yourself until the temptation subsides by exercising, reading or taking a bath.
99. Get plenty of sleep; it’s easier to overeat when you’re tired. Caffeine, sugar and simple carbs are the worst choices for a pick-me-up.
100. Avoid boredom or stress, which lead to mindless eating.

Cheryl Forberg, RD is a professional chef and the nutritionist for NBC’s “The Biggest Loser” fitness reality show. She is the founder of Napa Valley Table, a healthy dining program in Napa, California. For more tips and recipes, visit her website at