Session 31 ***Day 309
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Small changes = Big results!
Weight loss and diabetes prevention don’t come from one “big fix” — they come from consistent, small choices that tip the calorie balance in your favor. Every calorie counts, and over time, those little decisions add up.
Here are some simple tips and tricks to help you reduce calories without feeling deprived:
Smart Food Swaps
- Choose grilled instead of fried.
- Swap soda or juice for sparkling water with lemon.
- Use smaller plates to help control portions.
- Trade high-calorie snacks (chips, cookies) for fruit, veggies, or a handful of nuts.
Sneak in More Movement
- Take the stairs instead of the elevator.
- Park farther away or get off the bus one stop early.
- Add a 5–10 minute walk after meals to burn calories and regulate blood sugar.
- Turn TV time into stretch or light exercise time.
Mindful Eating
- Slow down — put your fork down between bites.
- Check in with your hunger: are you truly hungry, or just bored or stressed?
- Plan ahead with healthy snacks so you’re less tempted by high-calorie options.
Remember:
It’s not about perfection. It’s about tipping the scale a little each day. Over time, those small choices lead to lasting weight loss and lower risk for type 2 diabetes.
👉 This week’s challenge: Pick 2 new calorie-cutting strategies from above and practice them daily.
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