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-eating strictly vegetarian at home, lots of tofu and meat substitutes
-red meat once a week
-replacing all lunchtime "crap food" (subway, chipotle burritos, halal cart) with a real boring salad/bean/1 scoop of chicken salad combo from the by the pound place
-diet soda, 2 a week and a friday regular soda "treat", keeping sugar consumption low in general
-eat breakfast and have a multi-vitamin, you'll have less for lunch and feel more energetic all day. instead of taking the elevator 3 floors, you'll take the stairs, heck, i often walk down from the 18th floor where i go often to my office on the 3rd.
-2 miles on the stationary bike, 3-5 miles on the treadmill, 5 times a week. i noticed i run more if i listen to my ipod, less if i watch "cash cab" on the treadmill tv. music that is good for running - The Happy Mondays, Mercyful Fate, NYC late 80s hardcore. music that is bad for running - Steely Dan, The Fall.
-less beer