America On the Move Week with the YMCA is all about the small changes we can make in our habits that add up to big benefits for long-term health. Research from America On the Move Foundation has shown that incorporating healthier behavior into our daily routines at home, work and school does make a difference. More specifically, research shows that achieving energy balance-energy in (food and drink) vs. energy out (physical activity) is an effective approach to healthy weight management. Adding just 2,000 extra steps and eating 100 fewer calories each day are enough to help most Americans prevent the current average annual weight gain of 1-2 pounds. Here are simple, time-honored strategies for cutting calories and adding activity. ▼

REDUCING CALORIES

• Drink nonfat or 1% milk instead of whole
  
• Substitute water or one or two other beverages each day
  
• Bake, broil or grill chicken and fish rather than fry
  
• Eat more slowly
  
• Watch portion sizes.  Most restaurant portions can be split or designated for leftovers
  
• Watch dips and sauces made with cream or mayonnaise
  
• Skip or limit the bread basket when eating out

  Ask about America On the Move activities at your YMCA.