Tips On Small Changes For Weight Loss

Weight loss can seem overwhelming and difficult, and you might feel reluctant to follow a strict, life-altering diet or exercise plan, but you can make a real difference in your weight just by making little changes. A 2009 study in "American Journal of Clinical Nutrition" found that small changes in diet and activity can help reduce weight. In fact, small changes might even work more effectively than huge changes, which people struggle to follow over the long term.

Make Small Food Substitutions

The Small Step program, run by the U.S. Department of Health and Human Services, recommends altering your food choices just slightly. You don't need to avoid your favorite foods or eat tiny portions; just select healthier versions of the foods you enjoy. For example, if you love bread, choose whole-wheat rather than white. Try baking meat in the oven instead of frying it on the stove. Look for lower-calorie versions, such as non-fat milk instead of whole milk and diet soda instead of regular.

Drink More Water

Drinking more water can aid weight loss, according to a 2008 study published in "Obesity." Filling your stomach with water helps you feel full, which means feeling less hungry and hence consuming fewer calories. Staying sufficiently hydrated also helps your metabolism run more efficiently. Perhaps best of all, increasing your water intake doesn't really feel like dieting. Technically, you can still eat whatever you want; you just won't want to eat as much, and your body will process what you eat more quickly.

Follow Serving Sizes

Start each meal or snack with just the recommended serving size. It might seem small, but tell yourself that you can have more later if you're actually still hungry. SmallStep suggests putting the food away after serving yourself. You won't feel tempted to eat more simply because the food is there; instead, you would face the hassle of getting it out and serving it again. SmallStep also advises using smaller plates; a small serving on a large plate could make you feel deprived, whereas a plate that looks full can affect your subconscious, helping you realize that you're full, too.

Eat a Healthy Breakfast

Skipping breakfast doesn't help you lose weight; it slows your metabolism and increases the likelihood that you'll overeat later. Consequently, Harvard Health Publications notes, skipping breakfast quadruples your risk of becoming obese. Eating a healthy breakfast, on the other hand, can aid weight loss. Breakfast jump-starts your metabolism for the day, prevents excessive hunger -- which leads to binging -- and increases your energy so that you're more active throughout the day, explains Arthritis Today.

Move a Little More

You might not have the time for an hour of exercise every day, but it's okay; you don't need to jog five miles just to make a difference. SmallSteps provides some ideas for simply incorporating a little more activity into your everyday routine. If you spend time watching television, do some sit-ups during your favorite show instead of just lounging on the couch. Turn on some music and dance a bit while you're tidying the house. When you go to the store, park far away from the entrance so that you have to walk.