1.用苹果切片替代饼干和蛋糕。
2.用普通蛋卷代替油炸蛋卷。
3.用巧克力蛋糕代替巧克力冰激凌。
4.吃苹果派的时候只吃馅。
5.吃披萨的时候选择素的。
6.吃海鲜的时候尽量选择清蒸的。
7.吃蛋糕的时候尽量选择小个的。
8.吃汉堡的时候不吃里面的肉饼。
9.用全麦面包代替普通面包。
10.用鲜榨果汁代替速溶果汁。
11.用新鲜水果代替涂抹在面包上的果酱。
12.盘子里的食物永远只吃一半。
13.将所有的零食都分一半给好友。
进阶方案：
1.每天跳绳10分钟。
2.每天至少花25分钟整理房间。
3.每天跟好友散步20分钟。
4.每天唱歌20分钟。
5.每天帮同伴按摩20分钟。
6.在看电视的时候修剪指甲。
7.每个月花60分钟认真给关心自己的人写封信。
8.每周花40分钟在超市里溜达一下，但记住不要买零食。
9.练习台球，每次30分钟。
10.如果养宠物，每次陪你的狗狗跑20分钟。
译文:
23 coups to get female to lose weight
1. Use apple pieces in stead of biscuit and cake.
2. Use common egg roll instead of fried egg roll.
3. Use chocolate cake instead of chocolate ice cream.
4. Accepte only stuffing when eat apple pie
5. Ask for vegetarian when have a pizza.
6. Try to select steaming when eating seafood.
7. Take the small one as much as possible when having a cake.
8. Don't eat the interior cutlet when having a hamberger.
9. Use whole wheat bread in stead of plain bread.
10. Use the fresh juice instead of instant juice.
11. Use the fresh fruit instead the jam on the bread.
12. Always eat a half of the food in the dish.
13. Share half of whole snacks to your freinds.
Advanced programs:
Jump rope for 10 minutes every day.
2. Take 25 minutes at least to make up the room every day.
3. Have a walk for 20 minutes with your freind every day
4. Sing 20 minutes every day.
5. Do a massage for your company for 20 minutes.
6. Clip the finger-nail when watching TV.
7. Take 60 minutes to earnestly write a letter to the person who cares you much every month.
8. Take 40 minutes to have a stroll in the supermarket every week, remembering not to buy snacks.
9. Play billiards, 30 minutes per time.
10. Run 20 minutes with your dog every time if you get a pet.