Let’s get physical.

Some people would rather starve than workout. Others would rather run for miles than give up their favorite food. Either way, there’s good and bad news.

To lose one pound a week, you have to burn 3,500 more calories a week than you take in. Can you burn that many extra calories with just physical activity? Most people have to cut calories, and engage in some kind of physical activity, to burn off fat.

We all know that physical activity is good for you, and can help you lose weight and maintain weight loss when coupled with a reduced calorie diet. But there are other benefits as well, like burning calories, increased endorphins (chemicals in the brain that can reduce pain and create a natural high), improved range of motion, reduced risk of cardiovascular disease and reducing chances of type 2 diabetes.

Studies show that physical activity is most effective when performed at a comfortable level. Whether you are active a lot or a little, it’s a good thing. It improves your cardiovascular system, boosts your energy and mood, and gives you confidence in your body’s abilities and appearance. Ideally, everyone should try to move every day. That doesn’t mean you have to hit the gym. There are subtle ways you can move more and make changes that will help you look and feel better.

Small things. Big change.

Here are some ideas for gradually increasing your activity level and weight loss efforts:

• When waiting in a doctor's office, drugstore, or airport, stay on your feet. Standing burns 36 more calories per hour than sitting.
• Chew sugarless gum. Your jaw muscles will burn about 11 calories an hour.
• Walk around while talking on your cordless phone.
• Take the stairs instead of the elevator. Just 5 minutes of stair climbing burns 144 calories.
• Start your dinner with a low-fat, low-calorie soup or salad. You’ll eat significantly less of your main dish.
• Do leg lifts while sitting at your desk or standing in line.
• Flavor your food with spices, not fat.
• Wash your own car rather than driving through the car wash. You'll burn about 280 calories an hour.
• Play with kids: quick games of basketball, chase, catch or even jumping rope is a fun way to burn around 100 calories every 10 minutes.
• Close the kitchen for the night after dinner. Pack the leftovers, turn the dishwasher on, turn the lights off.
• Eat with chopsticks. It slows you down and helps you eat less and enjoy your food more.
• Take fruit and veggies out of the crisper and put them where you can see them.

Do you have a better idea?

Sleep it off.

Getting a good night’s sleep actually helps your body maintain weight. Not sleeping or not getting enough deep sleep causes your body to think you are starving. When you don’t get a full night’s rest, your fat cells release up to 18 percent less leptin, a hormone that signals the brain you have enough energy stored and don’t need more food for more energy.

Obviously you won’t lose weight just by sleeping, but keeping your body balanced can help prevent you from feeling unnecessary urges to eat more.

Make a plan, then do it.

Even with the best of science, no one has delivered a cure-all. Scheduling frequent physical activity into your routine and getting at least 8 hours of sleep every night will make it easier to lose weight, as you improve your diet. Remember the key is we still have to eat fewer calories than we are burning each day.