1 of 16
7:00 a.m.
Skip it
Rise 'n' shine. Forgo your usual O.J. and scone.
You'll lose: .28 pounds a year. The combo of juice and a giant scone each day would pack it on.
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3 of 16
7:05 a.m.
Eat it
At the cafe bag up a yogurt parfait for breakfast.
You'll lose: .41 pounds a year. Every additional daily serving of whole grains can peel off .09 pounds over a year. A serving of fruit helps you shed another .12 pounds; a daily dose of yogurt leads to a .2-pound loss.
3 of 16
4 of 16
10:30 a.m.
Eat it
Hungry again? Nibble on a bowl of blueberries.
You'll lose: .24 pounds a year. Two extra servings of fruit daily means another .24 pounds lost this year.
4 of 16
5 of 16
11:00 a.m.
Skip it
Step away from the supersize soda. Swap for a diet one.
You'll lose: : 1 pound a year. For every regular serving of sugary drink you down daily, you could gain .25 pounds.
5 of 16
6 of 16
1:00 p.m.
Skip it
Deli dilemma: Ham or pastrami? Neither. Skip cold cuts on white bread. Pass up the cheese, too.
You'll lose: : .44 pounds a year. A daily serving of cold cuts adds on .23 pounds a year. Cheese and white bread also set you back. If you crave a sammy, have one with turkey breast and veggies instead.
6 of 16
7 of 16
1:05 p.m.
Skip it
Hold the potato chips!
You'll lose: : .42 pounds a year. In the study, potato chips were one of the biggest offenders, causing .42 pounds of weight gain per year if eaten every day.
7 of 16
8 of 16
1:15 p.m.
Eat it
Pick up a vegetable stir-fry from your favorite takeout restaurant.
You'll lose: : .18 pounds a year. A daily serving of veggies leads to .06 pounds lost in a year; so any meals, like stir-fry, that offer three or more servings are golden.
8 of 16
9 of 16
3:00 p.m.
Eat it
Dodge the vending-machine munchies and grab a banana.
You'll lose: : .12 pounds a year
9 of 16
10 of 16
3:10 p.m.
Eat it
Snack on almonds.
You'll lose: : .28 pounds a year. Two servings daily is what it takes.
10 of 16
11 of 16
6:00 p.m.
Drink it
Quench commute thirst with water, not a sugary sports drink.
You'll lose: : .5 pounds a year
11 of 16
12 of 16
7:30 p.m.
Skip it
Steak? Go easy on it, research says.
You'll lose: : .72 pounds a year. A daily serving of red meat can pack on .24 pounds in a year; many steak entrees are three or more servings.
12 of 16
13 of 16
7:35 p.m.
Eat it
On tonight's menu: Brown-rice veggie sushi. So good!
You'll lose: : .15 pounds a year. Each serving of whole grains will help you drop an extra .09 pounds this year; a serving of veggies can help you shed .06 pounds.
13 of 16
14 of 16
8:00 p.m.
Skip it
Pass on the ice cream and cookies for dessert.
You'll lose: : .4 pounds a year. Big helpings can set you back .2 pounds yearly per sweet treat.
14 of 16
15 of 16
8:10 p.m.
Drink it
Toast your success with a glass of wine. Of all the indulgences studied, alcohol had one of the smallest associated gains.
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