Do you want to lose 10 pounds this year? 
If you consume 100 fewer calories every day, you could see this kind of weight loss.

If you want to make that 20 pounds per year, try to burn another 100 calories through exercise.

• Simple ways to help you cut 100 calories per day:
  Instead of mayo on a sandwich, try mustard.
  Use a smaller bowl for your cereal.
  Drink seltzer with lemon or lime instead of regular soda.
  Substitute a light or fat free salad dressing instead of regular.
  Eat fresh fruit instead of juice or dried fruit.
  
  
• Easy ways to burn 100 calories per day:
  Go for a walk or bike ride after dinner with your family.
  Walk instead of sitting when talking on the phone.
  Take a 15 minute walk on your lunch break.
  Get up 15 minutes earlier and take a walk in the morning.
  Park further away when you shop or go for appointments.