Burn just 100 calories a day to lose weight... Eat one less snack or do this for 10 minutes.

The best way to win the battle against weight isn't through strict diets, but through making small, lifelong changes. Learn about "Small Changes in Daily Life for Weight Loss," as featured in WebMD, a US health media outlet.

◇The key is to reduce 100 kcal at a time

Experts recommend aiming for a 100-kcal reduction per day. Kathleen Zelman, director of nutrition at Ochsner Healthcare in the US, says, "Small habits like cutting 100 calories a day can have a bigger impact on your health than you might think. Consistently, it can help prevent weight gain, obesity, and metabolic health." She explains that cutting 100 calories can be achieved by reducing small snacks, consuming one or two less spoonfuls of sugar, or simply engaging in daily movement, making it an easy challenge for anyone. She explains that it's a beneficial amount for maintaining energy balance without putting a significant strain on your metabolism.

◇How to eat a diet that reduces calories by 100kcal

Eating meals that keep you feeling full for a long time can effectively reduce your food intake and calorie intake. When eating the same amount, it's best to choose foods that minimize carbohydrates, fat, and sugar. Dr. Kathleen Zelman said, "Saving 100 calories by reducing fat and sugar intake can help stabilize blood pressure and blood sugar." The following are ways to cut 100 calories while maintaining a reasonable intake: ▲Eat whole-grain cereal instead of granola ▲Use mustard or low-fat mayonnaise instead of regular mayonnaise ▲Use sorbet or low-fat ice cream instead of ice cream ▲Leave 3-4 bite-sized portions of food at a time ▲Remove the skin from poultry before eating ▲Only put dressing on half of your salad ▲Eat open-faced sandwiches.

◇Activities that reduce 100 kcal

Burning 100 calories a day through daily movement not only helps manage weight but also has a positive impact on overall health. Dr. Gelman said, "Burning an extra 100 calories a day is equivalent to burning approximately 36,500 calories annually, which translates to approximately 5 kg (11 pounds) in weight loss per year." Here are some simple ways to increase your activity level and burn 100 calories: ▲Walking your dog for 20 minutes ▲Doing housework for 30 minutes ▲Riding an exercise bike for 13 minutes ▲Climbing stairs for 18 minutes ▲Jump rope for 15 minutes ▲Jogging for 10 minutes. Ideally, doing this every day will help you lose weight, maintain it, and improve your health.