7 Small Changes to Eat Healthier with Big Results. These minor and easy changes will help you eat healthier. When it comes to weight loss, it’s the little things that can add up to make a big difference. Think “diet” and you might assume it requires a radical revamp of your life or misery-inducing restrictions. But when it comes to lasting weight loss, research shows you’re better off making small, consistent changes rather than aiming for a major diet or lifestyle overhaul.
The key is that the changes are practical and sustainable so that you can permanently adopt them into your everyday life. In one study, people who made tiny adjustments to their eating habits were able to stick to their new routines—and had more success slimming down compared to those who didn’t incorporate the tips. To help shed pounds, without making any massive changes, follow these seven natural habits for weight-loss success.
1. Eat Breakfast Every Day
Research shows dieters are more successful at losing weight—and keeping it off—when they eat breakfast. If you don’t already eat breakfast, start. If you are already a breakfast eater, try eating the same breakfast multiple days each week. Repeating the same meals can help you shed pounds, according to research.
One of my morning favorites: a whole-wheat English muffin topped with one tablespoon of peanut butter and ½ sliced banana. This meal delivers a modest 278 calories, along with filling fiber and protein. It’s also portable and ready in less than 5 minutes, so forget about using any “I don’t have time for breakfast” excuses.
2. Downsize Your Dish to Eat Healthier
Studies show that we eat less when we use smaller dinnerware. The theory is that our eyes get tricked into thinking we are eating more because our plate is full, making the food portions look bigger. The result: we are satisfied with less food. Try eating your meals on salad plates instead of more substantial dinner plates.
3. Trade Up Your Fork
It sounds counterintuitive, but research shows using a bigger fork and subsequently taking bigger bites can lead to eating less (apparently seeing yourself making a more significant dent in the food on your plate can cue you to stop eating sooner). You’ll increase the benefit by holding the fork with your non-dominant hand to slow you down. Eating slower helps you consume fewer calories without you even realizing it.
4. Drink Lots of Water
You’ve probably heard it before but this is one diet-friendly adage that’s tried and true, so start hydrating. Drinking 2 cups of water before eating a meal can help you lose weight. The water helps you feel full sooner, so you eat less and in turn weigh less.
5. Display Produce Proudly to Eat Healthier
You know the phrase “out of sight, out of mind”? Not what you want when it comes to eating more fruits and vegetables. Produce delivers lots of nutrients but not a lot of calories. Plus, it’s packed with fiber, which helps fill you up. Don’t shove your beautiful apples to the back of the produce drawer, or bury your carrots under your other groceries. Instead, bring the fruits and vegetables front and center in your refrigerator and out in your kitchen.
Try keeping fruit like bananas and oranges on the counter in a fruit bowl where they’ll be in plain sight. You’ll also be more likely to reach for diet-friendly fruits and veggies if they’re ready for easy snacking. Wash and slice celery, peppers and other delicious produce, and then pack them in baggies so you can quickly grab them for a quick—and healthy—treat.
6. Eat Healthier by Snacking on Yogurt
Yogurt was recently identified as a top weight-loss-promoting food by Harvard University. It’s high in protein, which, gram for gram, helps fill you up more than carbs. Stick to plain, low-fat or nonfat yogurt for a healthy snack, without extra sugar or saturated fat.
Another diet bonus? The probiotics in yogurt may help you burn fat. In one study, researchers gave overweight but otherwise healthy, adults about 1/2 cup of yogurt at dinner every night for six weeks. Some ate yogurt supplemented with an added dose of probiotics (either Lactobacillus fermentum or L. amylovorus), while others got regular yogurt (which has a lower probiotic content ).
Though none of the subjects lost weight, those consuming the probiotic-enriched yogurt lost 3 to 4 percent of their body fat, compared to just 1 percent body fat lost in the other group. To ensure your yogurt delivers a decent amount of probiotics, look for one that carries the “Live & Active Cultures” seal.
7. Enjoy a Small Treat
Don’t banish all your favorite foods. Doing so may lead to failure. A drastically limited diet is not sustainable, and feeling deprived may eventually cause you to overeat. Savoring a small treat won’t sabotage your weight-loss efforts, according to research.
Keep the treats small—aim for about 150 calories or less. Try savoring two squares of dark chocolate, a ½ cup of ice cream or one 5-oz. Glass of wine. This is one habit most of us can stick with for the long haul.
These seven small changes will be producing significant results and will have you eating healthier in no time.
I hope you found this article helpful and as always I look forward to your comments, questions, and the sharing of ideas.
Note: Thank-you for supporting this website with purchases you make through the affiliate links provided.
Small Changes With Big Results – Eatingwell, http://www.eatingwell.com/article/280967/7-small-changes-with-big-results/ (accessed December 13, 2017).