In one hour of exercise, the body can lose more than a quart of water, depending on exercise intensity and air temperature. Be sure to stay hydrated.

Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.

If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution, so eat fruits and vegetables instead of some other higher-calorie food.

Save 140 calories on your morning caffeine fix by choosing a small café latte with non-fat milk instead of a medium café latte with whole-fat milk.

For most adults, a reduction of 50 to 100 calories per day may prevent gradual weight gain.

Regular exercise provides more than just physical benefits. Studies show it may help to manage symptoms of mild to moderate depression and anxiety.

Maintaining weight loss not only improves physical health, but it also improves energy levels, physical mobility, general mood and self-confidence.

Most adults need at least 30 minutes of moderate physical activity at least five days per week to stay healthy. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling.

If you consume 100 more calories per day than your body needs, you will gain approximately 10 pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily.

Regular physical activity has been shown to reduce the risk of certain chronic diseases. Individuals who lead a sedentary lifestyle are at an increased risk for conditions including high blood pressure, stroke, type 2 diabetes and osteoporosis.

Drink one liter of water per day to increase your metabolism by up to 30%.

Skipping meals is never good! While managing your weight, it’s important to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out.

Consider “light” versions of your favorite caffeinated brew–in some cases, it could save up to 400 calories per drink.

Oily fish, such as tuna and salmon, contain high levels of omega-3 fatty acids that may promote heart health.

Fiber has been found to prevent weight gain. A high-fiber eating plan is lower in calories and tends to make you feel full faster, so incorporate whole grains, beans, fruits and vegetables when you can.