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African-American Women: Take Note
Lose One Pound a Week
In the book Dr. Ro’s Ten Secrets to Livin’ Healthy (Bantam, 2004), Rovenia “Dr. Ro” Brock, a nutritionist, fitness expert, lecturer, and TV personality, offers advice and recipes.
To drop 1 pound in one week, cut about 500 calories per day (3,500 calories over the course of a week). You can do that by trimming 500 calories from your daily intake, or by burning 250 calories through exercise (see “Calorie-Burning Activities,” below) along with eliminating 250 calories from your diet. Lose 200–250 calories from your diet by saying no to: one piece of roasted chicken with skin, a slice of thin-crust pizza, 1⁄2 cup of sausage gravy, 2 tablespoons of creamy salad dressing, two medium brownies, a piece of peach pie, or two beers.
| Calorie-Burning Activities* |
| Activity |
Calories/30 minutes |
| Bike riding, easy (11 mph) |
210 |
| Dancing, fast |
193 |
| Gardening |
150 |
| Jumping rope |
280 |
| Raking leaves |
135 |
| Roller-skating |
245 |
| Running, 5 mph (12-minute mile) |
272 |
| Walking, 3.0 mph |
119 |
| Walking, 3.5 mph, uphill |
204 |
| Walking, 4.0 mph |
236 |
| *Based on a 150-pound woman |
For more tips from Dr. Ro and her book, visit www.everythingro.com.
Continued on Page 6: Walk This Way |