The average adult gains about a pound a year according to a study recently published in the New England Journal of Medicine. Researchers looked at the eating and lifestyle habits of 98,320 women and 22,557 men every 4 years for two decades and came up with some very interesting findings.

The biggest factor associated with long-term weight gain was food. For instance, every daily serving of potato chips contributed 1.69 pounds of extra weight every 4 years. Potatoes, sugar-sweetened beverages and meats were also singled out as poor choices. Food wasn’t the only factor. Those who slept an average of 6-8 hours nightly gained less weight than those who stayed asleep fewer than 6 or more than 8 hours.

True Strength Moment: You can improve the quality of your carbs by avoiding sugars from soft drinks and sweets along with starches from potatoes and corn. Switching from refined bread products to whole grain, and making an effort to eat more fruits and vegetables can also help keep your body weight from creeping upward. Then there’s physical activity. Turn off the TV and go get some exercise.