![]() “If you did nothing else but cut that out every day, you'd lose around a pound a month,” Peeke says. ![]() That translates into roughly 179 kilocalories a day for men and 113 for women. adult consumes about 6 percent of their total caloric intake from sugar-sweetened beverages, according to a report from the National Center on Health Statistics. If you really take time to savor your food and focus on its color, smell and temperature, and how it feels in your mouth, you'll not only enjoy it more, but you'll eat less because you will feel more satisfied. "That first bite is the most flavorful,” she says. One easy way to do this is to savor the first bite of every meal, suggests Susan Albers, a psychologist at the Cleveland Clinic and author of Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships. Women who report being more mindful are 16 percent less likely to be overweight and almost 30 percent less likely to be obese than their less-zen peers, according to a study published in the medical journal PLOS One. Doing so can cut about 280 calories each day, according to a study in the Cochrane Database of Systematic Reviews. While you're at it, serve yourself off a smaller plate. “Make a conscious choice to leave a few bites of food on your plate,” Hill says. While no one's advocating food waste, rethinking the Clean Plate Club can have benefits. Research shows that about 92 percent of adults eat everything on their plates. Within a month, you'll have added an additional 1,000 steps to your daily routine. That's as easy as getting up from your desk at lunchtime and walking around the block. "Rather than downloading a pedometer app and obsessing about getting steps in, just tell yourself you're going to add about 500 steps, or roughly a quarter mile, to your daily activity each week,” suggests Pamela Peeke, M.D., an assistant professor of medicine at the University of Maryland and author of The Hunger Fix. ![]() A study published last year in JAMA suggests that many older adults can reap significant health benefits with less than half that amount. While 10,000 steps a day has become a common fitness goal to shoot for, that number can be daunting to many. But small steps get you going in the right direction.” Even better, losing just 5 percent of your body weight - 10 pounds for a 200-pound person - significantly lowers the risk of health conditions such as type 2 diabetes and coronary heart disease, according to a study published in Cell Metabolism. Oftentimes, he explains, “people do something dramatic that cannot be maintained.
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