JULY 14, 2021″Cooking something from scratch can take just 15 or 20 minutes. Search for recipes that allow you to use ingredients you have on hand.” — Adamarie Multari, M.D.Get MovingMove more, burn more: The calorie breakdownYou most likely know this by now, but it’s worth repeating: Being active is an important part of any weight-loss program. When you’re active, your body uses more energy — thus burning more calories. And when you burn more calories than you consume, you lose weight. Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. (The breakdown: 500 calories a day for a week.) Ready to dive in? It’s easier than it seems. Read on to see how you can burn more calories and boost weight loss.Learn more about calorie burn »Healthy Habits 
Overcome food obstacles
Research suggests that one of the best ways to change unhealthy eating habits is to first keep track of them, which makes sense considering that most people underestimate what they actually eat in a day. By identifying patterns of unhealthy eating choices, you can begin to change them. Take the first step by starting a food record now! 

Follow these tips »Today’s Fitness Tip 
Start a walking group! 
There’s motivation in numbers. Tell family, friends, neighbors or co-workers that you’re starting a walking group — you may be surprised by how many people are ready to lace up their walking shoes! Agree on how often to walk, when and where to meet, what to do in case of bad weather, and how much distance to cover. Having a plan will help keep you accountable.

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