28. Give up butter. A tablespoon adds 110 calories of fat and no nutrients to your diet. Light butter will save you about half the calories, but it still adds up if you’re not careful. Calories saved: 110.

29. Cheeses are high in calories and fat. When available, always choose the low fat version. Sharper cheeses are best, since you don’t need to use so much. Calories saved for cutting one slice of Swiss cheese: 110.

30. Play with your kids every day. If you have a baby, put him or her in a stroller and go for a jog. If you don’t have children, borrow your friend’s. An hour of chasing a toddler burns 200 calories. More if you have a really active toddler. Or twins.

31. Beware of coffee. While plain black coffee will not interfere with your weight loss efforts, richer options are certainly another story. A large cafe mocha with whipped cream at Starbucks will set you back 490 calories. Order your coffee skinny (with fat-free milk) and hold syrups and creams. Or have a traditional coffee with a chocolate chip cookie for only 150 calories.

32. Dip carefully. Be mindful not only of what the snacks are (pick baked tortillas over chips) but also of the actual dips. Select low-fat mayonnaise instead of regular, salsa in place of guacamole, hummus instead of cheese sauces. Beware of fat content also, as many dips are high in peanut and coconut oil. Dip sparingly and save at least 20 calories a dip.

33. Feeling like Italian? Skip the calzones (500 calories) and the deep tray pizza (350). Order a thin crust, veggie pizza, which normally includes lots of vegetables and almost half the cheese of a regular slice. Hold the pepperoni. Save at least 150 calories.

34. Stop picking on food. Resist the urge to sample while cooking, finishing the food on your children’s plates, or “just having a bite” every time you open the refrigerator. Innocent bites of only 30 calories each can add up to 300 or 400 calories at the end of the day.