A Little Goes a Long Way for Weight Loss
Weight loss doesn’t have to be drastic or overwhelming. A little goes a long way for weight loss. Small daily changes can have a significant impact over time. A weight gain of 10 pounds in a year can come from as little as a 100-calorie surplus per day. Likewise, losing 10 pounds in a year can be as simple as reducing 100 calories per day or burning an additional 100 calories daily. These minor adjustments are often easier to sustain and don’t require major lifestyle overhauls.
A Little Goes a Long Way for Weight Loss
Simple Ways to Reduce Intake by 100 Calories Per Day
Swap sugary drinks for water
A 12-ounce soda contains about 150 calories. Switching to water or a no-calorie drink eliminates those extra calories.
Use mustard instead of mayo
One tablespoon of mayonnaise has around 100 calories, while mustard has nearly none.
Choose a smaller plate
Smaller portions naturally lead to lower calorie intake.
Skip the cheese
A slice of cheese adds about 100 calories to a sandwich or burger.
Use less oil
One tablespoon of oil has around 120 calories. Reduce cooking oil by using a non-stick pan or cooking spray.
Opt for black coffee
Flavored lattes can have over 200 calories, while black coffee has almost none.
Snack smarter
Opt for air-popped popcorn, greek yogurt, shredded dark chocolate, or other lower-calorie snacks to satisfy your hunger.
Ditch the peanut butter
Opt for peanut butter powder when you can and easily save 100 calories.
Go for leaner protein
Swap higher-fat meats for lean options like skinless chicken or turkey.
Skip the second serving
Passing on another serving can easily cut 100 calories.
Simple Ways to Burn an Extra 100 Calories Per Day
Take a 20-minute brisk walk
Walking a mile at a moderate pace can burn around 100 calories.
Stand instead of sitting
Standing for an hour burns about 100 calories more than sitting.
Do 10 minutes of skipping, high knees, or jumping jacks
A quick burst of activity adds up.
Use the stairs
Climbing stairs for five minutes can burn 100 calories.
Dance for 15 minutes
Turn on your favorite music and move!
Find a Hill
Find a short hill and do some repeats for 10 minutes for a great cardio workout with big calorie burn.
Clean the house
Vacuuming, scrubbing, and mopping for 30 minutes can burn over 100 calories.
Ride a bike
A casual 15-minute bike ride burns around 100 calories.
Play with your kids or pets
Active play for 20 minutes can add up.
Do bodyweight exercises
Squats, lunges, and push-ups for 10 minutes burn calories while building strength.
These small adjustments may seem insignificant, but over time, they add up. Reducing caloric intake by 100 calories a day or burning an extra 100 calories per day can result in a 10-pound difference in a year. Because these changes don’t require extreme dieting or intense workout regimens, they’re much easier to sustain. Instead of feeling overwhelmed by the idea of losing weight, focus on making small, consistent choices. A little really does go a long way!
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.