When you think about weight gain, you probably think overeating to excess or failing to get any activity. The reality is a simple 100 calories a day could make the difference in weight loss or gain.

According to the Univ. of California Wellness Letter, the average American gains about two pounds a year. Since every pound of body weight equals 3500 calories, two pounds translates into an extra 19 calories a day. Nineteen calories is easy to surpass so when you look at the overweight incidence it's feasible to think in terms of 100 extra calories on a daily basis.

Did you know if you consume 100 fewer calories per day you might lose 10 pounds in a year? When you burn another 100 calories every day through exercise, you might lose up to 20 pounds per year. Making a change in your intake that equals 100 calories is very simple, attempt –

• Water - packed tuna instead of oil - packed

• One cup of whole grain cereal instead of two

• Tomato slices, lettuces leaves and pepper strips on a sandwich instead of mayo

• Two cups of skim milk per day instead of two cups of whole milk

• One cup of low – fat, sugar free yogurt, instead of a doughnut

• One cup of water flavored with a lemon in lieu of a soft drink
• Be certain to put mustard in lieu of mayo on a sandwich.

• Attempt a "light" or fat-free salad dressing instead of regular.

• Substitute Canadian bacon for regular bacon.

• Be sure to eat fresh fruit instead of juice or dried fruit.

• Make certain to order thin crust pizza in lieu of pan pizza.

• Be sure to order your coffee "skinny" — with skim milk in lieu of cream.

• Make sure to use a smaller bowl for your morning cereal.

• Drink club soda with lime in lieu of regular soda.

Burn 100 more calories with these ideas -

• Be sure to set your alarm 15 minutes earlier and go out for a morning walk.

• Stand up and walk around while on the phone at work.

• Be sure to take your children out for a bike ride after dinner.

• Enroll in a tennis league and play several times each week.

• Go for a 15-minute walk on your lunch break.

• Make certain to get off the subway or bus a stop earlier and walk the extra distance.

In addition to making small changes in food options, increase activity by walking fifteen minutes a day or climb stairs instead of taking the elevator or other options

The sensation of hunger is instinctual. For many people, the first twinge of hunger sends them searching for food, often before they need to eat. Feeling hungry at the start of a meal is good, but consuming every time you feel hungry can result in overeating.

You can monitor your appetite and eat as a result. Before a meal, rate your hunger on a scale of zero to 4 -

0 = not hungry

1 = slightly hungry

2 or 3 = moderately hungry

4 = overly hungry, starving.

Your goal should be to eat when you are between 2 and 3. If you are consuming at 0 or 1, it might be for an emotional reason (such as anxiety) or a situational reason (seeing a food commercial on TV).

Meanwhile, if your hunger level is 4, you might be vulnerable to overeating and ought to pay attention to eating slowly. And attempt not to go for long periods between meals.

A dietetics professional can help you monitor your appetite and eat in quantities and at times that are best for you.

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