Whether you're just starting a diet or trying to get out of a weight-loss plateau, sometimes you need to make changes to help you jump start your diet and get the weight loss going again. For most people, this means making lifestyle and eating changes.
Step 1
Make one healthy change. Lower your intake of alcohol, give up the morning doughnut or switch to whole grains. Committing to a single change means you won't feel deprived but you will still be saving calories and lowering your intake of sugars and carbs.
Step 2
Start a food journal. If you are no longer losing weight but your diet hasn't changed, it may be that you're eating more without even realizing it. This is especially common during stressful times. Keeping a food journal will help you understand what you're eating and when so you can then make changes for the better.
Step 3
Cut down your portions. Leaving even 25 percent of each meal in your plate can save you hundreds of calories by the end of the day. If having the food on your plate is too tempting, serve yourself a smaller portion.
Step 4
Give yourself time before going for seconds. It takes about 20 minutes for your brain to get the satiety feeling in. Eat slowly and drink water or other calorie-free drinks in between bites to help you extend the meal and maybe even realize you don't need seconds after all.
Step 5
Add a cup of vegetables to lunch and dinner. This will provide you with fiber, which increases the satiety level and helps your digestive system to work properly. Also, vegetables are low in calories, so you're eating more but not significantly increasing your calorie count for the day. Stay away from starchy vegetables, such as rice and potatoes, for best results.
Step 6
Switch to "plain" food for a while. Use salt, herbs and spices to flavor your food, but avoid sauces, dressings and cheese add-ons to sandwiches or wraps. Mayo, ketchup and even mustard can be high in calories and sugars. Avoid them as well until you see whether it makes a difference.
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