Avoid the weight
Bad news: The average person gains one to two pounds a year.
Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.
If you’re finding this out a little too late—and you want to actually lose some of that weight—you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.
“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like these will pay off over time.
Start with salad…
and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.
Walk and talk
When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.