Gaining weight usually happens because small indulgences add up over time, leading to a discouraging number on the scale. Just as those kilos slowly accumulate, these actions can help counterbalance them. Give it a shot!

1. Deep Breathing
Deep breathing lowers cortisol levels. This is the hormone that regulates weight gain and increases stress. It also raises oxygen levels in the body, which boosts metabolism and, most importantly, helps expel more carbon dioxide, allowing cells to regenerate more easily. Deep breathing also means more energy.

2. Veggies for Breakfast
Wondering why it’s important to include vegetables in your breakfast? Breakfast should represent about 25% of your daily energy needs, as it’s the most crucial meal to ensure optimal physical and mental performance. Getting enough energy early in the day helps you cut down on calories throughout the day, optimizing metabolism and gut health.

3. Sit Upright
Most excess energy is stored when you're relaxing or sitting in front of the TV. Sitting upright, however, increases cortisol use in your body, which not only makes you feel better but also helps you control extra weight more easily.

4. Eat Spicy Food
Spicy food contains capsaicin, which speeds up fat burning. Metabolism will be boosted by at least 20%, with digestion sped up for up to 30 minutes.

5. Dab Oil with a Paper Towel
Every drop of oil removed from fatty foods (especially fried food) is one drop less in your body. Simply set oily foods on a paper towel (or even newspaper) for a few minutes to absorb excess fat.

6. Eat in Front of a Mirror
Seeing yourself eat can reduce how much you consume. The visual feedback helps prevent overeating.

7. Stairs Over the Elevator
Studies at a university in Mexico found that climbing just one flight of stairs daily can help you shed 6 kg a year. Climbing six floors daily can lead to a 17 kg loss over a year.

8. Strength Training
Strength training is much more effective at burning fat. Start with lighter weights and gradually increase the intensity to avoid overstraining your muscles and joints.

9. Drink Water Before Meals
Try to drink two glasses of water (2 x 200 ml) about half an hour before eating. This reduces hunger, speeding up metabolism and protecting you from overeating while increasing calorie burning.

10. Take Walks
Walking is a perfect weight-loss exercise. A slow-paced walk burns around 255 calories per hour, while a brisk one can burn 391 calories. Whenever possible, leave the car or bus behind and walk instead. Just 30 minutes a day can do wonders!

11. Stretch
Ever noticed how cats stretch after a nap? This is equally beneficial for people, as it improves circulation and reduces the risk of injury.

12. Use Smaller Plates
Smaller plates are a simple trick to fool your brain. Food looks larger on a small plate, so your eyes signal your brain that you’ve eaten enough.

13. Eat Slowly
Especially with fruit! Try eating fruit with a toothpick, taking one piece at a time, and avoid putting multiple pieces in your mouth simultaneously. Remember, it takes 20 minutes for your stomach to signal the brain, so ideally, you’ll feel full about 30 minutes after starting.

14. Stand While Waiting
Whether waiting for the bus, at the doctor’s office, or even by the coffee machine, remember that standing burns 50 more calories per hour than sitting.

15. Take a Hot Bath
Did you know that a hot bath burns as many calories as a brisk walk? Two hours in the bath can have the same effect as a long walk.