This isn’t rocket science, but most of us need a reminder now and then. Print the list and put it on the refrigerator or inside the entrance door, so its the last thing you see when you go out.
Walk or bicycle.
Carry your grocery bags home.
Get off the bus one stop early and walk.
Get moving every half-hour.
Walk the stairs instead of using the elevator.
My Apple Watch tells me to get up and move around once every hour and it counts burned calories and training minutes. Our digital scale keeps track of my weight every day so I don’t get to fat. All health data is stored on my phone. It works for me. :-)