1. Add three 30-minute walks per day to burn about 500 extra calories per week. 2. Snack on fruits and vegetables instead of baked goods to avoid extra calories. 3. Limit baked goods like muffins, cookies, and pastries which are major contributors to calories in the American diet.

1. 1. Walk it Out
Add three 30-minute walks to your day. For example, a 130 lb female
walking 4 mph, 90 minutes a day, will burn about 500 calories or
3500 calories per week – ah, a pound of fat.

2. 2. Snack Smart and Sparingly
Snacks are pre-run fuel or best for recovery. On your off days, pick
fruits and veggies for snacks.

3. 3. Deny Baked Goods
Believe it or not, grain-based desserts are the TOP calorie
contributors in the American diet according to the Dietary Guidelines
report. These temptations include muffins, cookies, quick
breads, anything in Starbucks' glass case of
calories, croissants, bars, cakes, pies and pastries.

4. 4. Make it Fancy
For every meal, make it worth it. Eating mindfully will help you
manage portions and avoid eating-on-the go and racking up the
calories.

5. 5. Fruit First
To help manage your intake, start every meal with a piece of fruit.
The idea is that you curb your hunger with fruit, not fries.

6. 6. Go Halvsies
Eat half of what you normally do and share large portions with
friends and family.

7. 7. Lift It
If you’re not already, add 30-40 minutes of strength training 2-3 times
per week. Muscle burns more calories than fat and the benefits of
strength work are through the roof. More muscles + more calories
burned = weight maintenance.

8. 8. Dry Out
Watch out for calorie-containing beverages – from soda to cocktails –
those calories can really add up.

9. 9. Lighten Your Lunch
Eating a light, nutrient dense lunch will help you manage your total
calorie intake, especially with evening get-togethers and dinners out.
Simple, pack-able ides: yogurt, carrot sticks/cherry tomatoes (choose
a veggie), string cheese/hard-boiled egg/1 oz. lean turkey (pick your
lean protein), apple/orange/banana (choose a fruit) and one slice of
whole grain bread.

10. 10. Don't Eat Like it’s your Last Meal
I remind myself of this frequently. I will eat again…I don’t need to get
it all in at one sitting and I don’t to eat all my decadent favorites at
one meal.