The best way to win the battle against weight is not through strict dieting, but by making small changes that can be sustained for a lifetime. Let's explore the article titled "Small Changes in Daily Life to Lose Weight" published by the American health media 'WebMD'.

◇Reducing by 100 kcal is the key

Experts recommend aiming to reduce 100 kcal per day. Celsine Gelman, Director of Nutrition at Oxner Medical Institution in the United States, said, "The impact of a small habit of reducing 100 kcal per day on health is greater than you might think," and "Consistently practicing this can help prevent weight gain and is effective for metabolic management, including obesity prevention." She explained that 100 kcal can be reduced by eating a small snack or one or two spoonfuls less of sugar, or through daily movements, making it an accessible challenge for anyone. It is a beneficial amount for balancing energy without putting a significant strain on metabolism.

◇How to reduce your meal by 100 kcal

Eating meals that promote a feeling of fullness for a longer period can effectively reduce meal portions and calorie intake. When consuming the same amount, it is advisable to choose foods that minimize carbohydrates, fats, and sugars. Dr. Kelsey Gelman said, "Reducing fat and sugar intake to save 100 kcal can help stabilize blood pressure and blood sugar levels." The following are meal strategies to reduce 100 kcal while maintaining appropriate intake: ▲Eat whole grain cereal instead of granola ▲Use mustard or low-fat mayonnaise instead of regular mayonnaise ▲Choose sorbet or low-fat ice cream instead of ice cream ▲Leave 3-4 bites of food during meals ▲Remove the skin from poultry before eating ▲Use only half the amount of salad dressing ▲Opt for open-faced sandwiches.

Activities that reduce 100 kcal

Burning 100 kcal a day through daily movements not only helps with weight management but also positively impacts overall health. Dr. Gelman said, "Burning an extra 100 kcal every day is equivalent to burning about 36,500 kcal annually, which can help you lose approximately 5 kg in a year." Here are some simple ways to increase activity levels to burn 100 kcal. ▲Walking the dog for 20 minutes ▲Doing household chores for 30 minutes ▲Riding a stationary bike for 13 minutes ▲Climbing stairs for 18 minutes ▲Jump rope for 15 minutes ▲Jogging for 10 minutes, practicing one of these daily is ideal. Consistently doing so can aid in weight loss, maintenance, and health improvement.