Milwaukee — TOPS Club Inc. — Take Off Pounds Sensibly — the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss” philosophy, is a proponent of the calories in, calories out theory.

The idea is the calories you eat should at least match, or be lower than, the calories you burn. Burn more calories than you eat, and you may lose weight over time.

Counting calories and burning calories does not have to be overwhelming. Taking little steps here and there can make big changes over time. The goal is to limit the calories you intake and increase the calories you burn.

Limit calories in

— Eliminate one high-calorie food option a day. Skip the bagel in the morning, don’t reach for the bag of chips midday, and walk past the cookies after dinner.

— Drink lots of water. Avoid soda, flavored coffee drinks and juice. If you must have your coffee fix, add cinnamon instead of cream and sugar. Add a splash of your morning juice to some sparkling water. Water, even flavored water, is the best option.

— Snack twice a day. Snacks must be calorie-conscious, such as fruit or low-fat string cheese.

— Resist the urge to go back and get seconds if you’re still hungry after your family-style dinner. Instead, save leftovers and get another round of fruit or vegetables.

— Ask the server for a box right away when you’re out to eat. When your meal comes, put half of it in the box, or split it with your friend or better half.

Increase calories out

— Walk more. Park farther away from the store, walk in place during commercials on TV, and pace back and forth while you talk on the phone. Have some fun and see how long it takes you to get from point A to point B by walking faster.

— Stand more. If you have a desk job, ask for or build a standing desk. Interrupt your sitting time throughout the day by getting up and stretching.

— Take the stairs. Climb as many flights as you can and then allow yourself to take the elevator to your destination.

— Put effort into activities that are made easier. Shop in-person versus online. Mow the lawn using a push mower. Put the snowblower away and shovel your driveway during winter months.

— Wear a Fitbit or Apple Watch. You can set activity goals on these devices. Meeting and exceeding those goals may give you more inspiration.

Visitors are welcome to attend their first TOPS meeting free of charge. Go to visit www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter.