According to America On The Move Foundation research, there are two simple steps that will stop weight gain and significantly improve your chances for weight loss:

1. Eat 100 calories fewer per day.
2. Increase daily activity by just 2000 steps.

Well, that doesn’t sound too bad! Here are some easy ways to get the job done ... Try any one of these tips to save at least 100 calories:

- Switch out your 1 cup juice at breakfast for water.
- Skip the cheese on your sandwich (load up with a variety of veggies).
- Enjoy your salad without the croutons.
- Reduce your portion of cooked pasta or rice by ½ cup.
- Eat fresh fruit instead of dried fruit.
- Cut out 1 tablespoon butter, margarine, or mayonnaise over the course of the day.
- Choose broth-based soups instead of cream-based soups.
- Downsize your Starbucks coffee – switch your Grande (16oz) Caramel Macchiato (with 2% milk) to a Tall (12oz) nonfat Caramel Macchiato.

Use one of these simple ways to add extra steps to your day: (aim for a minimum of 2000 extra steps, which is 1 mile)
- 4 laps around a nearby school football field - 2000 steps.
- 10 minutes mowing the lawn - 2000 steps.
- 15 minutes vacuuming - 1875 steps.
- 20 minutes washing/waxing the car - 3220 steps.
- 1 hour bowling - 6420 steps (take the family out and have some fun!).
- 30 minutes gardening (moderate) – 4830 steps.
- 30 minutes walking for pleasure – 3750 steps.
- 30 minutes yoga – 2700 steps.
- 15 minutes jogging – 3765 steps.

(These activities have been converted to steps by America On The Move.)

The key is to be deliberate. Engage in extra activities and make intentional changes with your food choices on a daily basis so that you’ll be sure to get results!

Losing just 5-10% of your total body weight has been shown to greatly reduce health risks. This is a great reason to have a realistic expectation for your goal weight. While losing 40 or 50 pounds may be your ultimate wish, keep in mind that you’ll receive benefits with only a fraction of this. If you weigh 185 lbs, losing just 9 pounds (5%) will improve your health! Be sure to set a short-term and long-term goal for your weight.

Set your deliberate goals today!

Need help taking action? Visit http://www.ursularidens.com/ to learn more about Registered Dietitian Ursula Ridens and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes. Click here to get support from Ursula and discover how you don’t have to be on a rigid diet to succeed: http://www.reallivingnutrition.com/products.aspx.