The only proven way to lose weight is to consistently burn more calories than you take in, and the two most reliable ways to do that are through eating less and getting more physical activity. Luckily, it's possible to do both of those things on daily to increase your net calorie deficit by making only small adjustments to your current lifestyle.
Take the Stairs
If you choose not to increase the total time you spend working out, you can burn more calories in simple ways. For example, if you work on the fifth floor of a building and take the stairs instead of the elevator every time you go to your office, you could end up burning an extra 100 calories or more every day. That may not sound like much, but it adds up to a total weight loss of more than 10 lbs. per year. Jogging up the stairs will raise your heart rate further and may burn more calories.
Ditch the Car
Walk, jog, bike, rollerblade or skateboard around town instead of taking your car. In short, move more. Although low-impact forms of activity don't burn as many calories as vigorous aerobics, they do add up to improved fitness and gradual weight loss. According to MayoClinic.com, brisk walking at a speed of 3.5 mph and leisure biking at slower than 10 mph both burn close to 300 calories in 60 minutes for a 160-lb. person. Doing either activity for just 30 minutes every day can help you lose more than 1 lb. each month.
Skip Dessert
If you eat dessert regularly, you're adding plenty of calories to your day that could be preventing you from losing weight. According to the USDA, a single slice of banana cream pie contains close to 400 calories, 20 g of fat and 75 mg of cholesterol, and the same sized slice of chocolate cake with frosting has almost 500 calories, 21 g of fat and 55 mg of cholesterol. Skipping a dessert like that and having a fresh piece of fruit instead may help you lose 2 or 3 lbs. a month.
Cook at Home
If you normally eat fast food or pick up meals at restaurants, there's a good chance you're eating hundreds of calories more per week than you would if you cooked at home. HelpGuide.org reports that restaurant meals and fast food almost always contain more calories, fat, cholesterol and sodium than homemade foods. To spare yourself the extra calories, make your meals at home, serve small portions and use low-fat cooking methods such as broiling and steaming.
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