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Experts recommend aiming for between seven and nine. Do things by hand Wash your dishes, vacuum, or cook dinner.

"We consider it a luxury to have tasks done for us, but doing some of these for yourself takes considerable energy," says Slayton. Wear a basic pedometer "Every week, aim to take a few more steps than you did the last week," says Wheelock. Eat lightly and often "For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings," says Chrissy Wellington, a nutritionist at Canyon Ranch in Lenox, Massachusetts. Move briskly "Walk like you're late for a meeting," says Gunnar Peterson, who trains Jennifer Lopez in Los Angeles. Laugh "It burns up to 50 calories if you laugh for 10 to 15 minutes per day," says Adelino Da Costa, owner of Punch Fitness Center in New York City. Eat breakfast "You send your body a signal that you're not starving, so it starts burning fat — even when you're just doing normal activities," says Peterson.

The experts we consulted explain how to take every opportunity to flex your muscles, boost your heart rate, and eat foods that yield maximum fullness for minimal calories. Stephen Gullo, a weight-loss expert in New York City and author of "The Thin Commandments" (Rodale), recommends 2,000 milligrams daily. Drink coffee Studies have found that caffeine increases the rate at which you burn calories, according to Susan B.

Roberts, author of "The 'I' Diet" (Workman) and a professor of nutrition and psychiatry at Tufts University in Boston. Sleep more Getting fewer than four hours of sleep over an extended period of time slows the metabolism.

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