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It’s important for women to achieve and maintain a healthy weight, to prevent related medical issues. But what if you’re not at a healthy weight? How can you get there without resorting to dietary fads and potentially dangerous supplements?

Losing weight boils down to two things: eating less and moving more. The combination of cutting calories and increasing activity is the only proven way to drop the pounds. Best of all? It’s easy if you know how. Here are 8 simple tips that will help you cut or burn extra calories and lose about a pound of weight a week—without feeling deprived or obsessing about calorie counting.

1. Make Smart Food Swaps. If you trade in your morning bagel for an English muffin, you’ll slash 220 calories. Using one whole egg and two egg whites to make an omelet and switching pork sausage for turkey sausage will cut about 125 calories each for a protein-packed breakfast.
2. Know How Many Portions You Eat. When you check the calorie count on an item, check the portion size also. Something may be 100 calories a portion, but you may be eating 5 portions at a time. Taking the time to measure out one serving can save you hundreds of calories.
3. Make Sure To Move. Do you take a lunch hour? Just taking a walk every day for an hour can burn up to 500 extra calories. Or try wearing a pedometer and aim for walking 10,000 steps a day—the equivalent of about 5 miles—and you’ll burn those calories without hitting the gym.
4. Surprise Your Tastebuds. Having a sandwich? Use hummus or mustard instead of mayonnaise, and substitute a roll for sliced bread, and you’ll cut about 200 calories. If you order a side, opt for a salad instead of fries to save another 300 calories and fill up on fiber.
5. Fool Your Eyes. If you downsize your plate, such as going from a 12-inch to a 9-inch, you’ll cut 500 calories without feeling deprived.
6. Stand Up For Yourself. You can burn up to an extra 500 calories a day by standing, rather than sitting, whenever possible! At work, try standing to make a phone call or read a report.
7. Drink Water. Drink plenty of water, especially in place of soda or other sugary drinks, which can save you about 300 hundred calories a day if you skip two cans. Also, drinking enough water daily might boost your metabolism so you burn even more calories. Is plain water too boring? Add sliced cucumbers, lemon or limes, or even low-calorie flavor packets.
8. Get Enough Sleep. This can be tough, especially for moms, but people who get less than 6 hours of sleep eat up to 300 calories more during the day because that lack of sleep triggers production of your hunger hormone. Each extra hour of sleep could save you 100 calories!

Call Chouchani, Sayegh and Bagnarello if you’d like to work with doctors who truly care about the overall health of our patients.