Adherence
Implementing small, specific behavioral changes to reduce daily energy intake by approximately 100 kcal and increase walking by 2000 steps per day significantly reduces total daily caloric intake and increases physical activity in free-living overweight adults.
To manage your weight without extreme diets, focus on two small, daily habits: walk an extra 2,000 steps (about 20-30 minutes) and reduce your daily food intake by just 100 calories. You can achieve this by making simple swaps like choosing skim milk, drinking diet soda, or leaving a few bites of food on your plate. These small adjustments are easier to stick with long-term and can effectively prevent gradual weight gain.
The results demonstrate for the first time that the message to reduce intake by 100 kcal/day does actually result in a lower intake in the short term. ... Steps/day were higher during intervention week than non-intervention week (P < .01).
Why this rating
Randomized crossover design with objective measures (pedometers) and validated diet diaries, though limited by short duration and self-reporting potential.
Source
A Small-Changes Approach Reduces Energy Intake in Free-Living Humans
Nanette Stroebele et al. · Journal of the American College of Nutrition · 2009
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →