1. Portion Control… “Eat to live….don’t live to eat.” Unfortunately, this has become a problem due to the advent of “super size” meals and increasingly huge portions at restaurants. Our concept of normal serving sizes is a distant memory. It is important to be mindful of how much food you consume at one sitting. Eat slowly and pay attention to your hunger level stopping when you feel comfortably full.

2. Inactivity… This should get you moving! A recent research study published by the American Cancer Society discovered that sitting 6 hours or more per day caused an increase risk of death by 40% in women and 20% in men. This 14 year study correlated an even higher percentage in people who didn’t exercise and sat for several hours throughout the day. A good tip to reduce this risk is to walk or stand for 5-10 minutes for every hour you are sitting.

3. Increase Fiber in Your Diet… Diets that are high in fiber will make you feel fuller for longer, thus causing you to eat less. This occurs because fiber is harder to digest which adds bulk in the gastrointestinal tract. In addition, individuals who consume more fiber typically eat about 10% fewer calories. Foods that are high in fiber include whole grains, nuts, vegetables, citrus fruits, apples and beans.

5. Sugary Drinks. Most people try to reduce their calorie intake by focusing on food, but an easier way to cut calories is to eliminate calorie packed drinks. Calories in drinks are not hidden, but many people don’t realize just how many calories beverages can contribute to their daily intake. For example, a 12 ounce glass of apple juice contains almost 200 calories. As you can see, calories from drinks can really add up causing unwanted pounds.