Weight Loss

7 Small Changes with Big Weight Loss Results

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Losing weight can be an overwhelming prospect, but dieters can make five simple changes in their diet to consume fewer calories and start a healthy lifestyle.

People trying to lose weight sometimes don’t know where to start, but with a few simple swaps in their diet, they can start the process of slimming down. These weight loss tips can make a big difference for people who want to see weight loss without a lot of restrictions or sacrifice.

1. Choose Whole Grain Foods

An essential swap in a healthy diet is changing over to whole grain foods. Whole-grain foods are a better choice because they contain more fiber, which is good for overall health, but for the dieter, it can help a person to feel full longer, which will put off the munchies for a little while. New whole-grain varieties arrive at the store every day, and many taste the same as their less-healthy counterparts. Look for the following whole-grain products:

  • Breads and rolls (even in the white bread variety)
  • Crackers and snacks
  • Rice
  • Pasta

2. Replace Soda with a Healthier Alternative

According to the Calorie King, there are 100 calories in an eight-ounce serving of Pepsi, which means in a 20-ounce bottle, a person consumes 240 calories. Those trying to lose weight need to limit and keep track of their calorie count, and these high caloric beverages are sabotaging many diets. Even the popular vitamin drinks contain high amounts of sugar, so an alternative must be found.

One option is diet soda and other diet beverages, but many people don’t want to consume artificial sweeteners in their effort to make healthy choices. Other choices are:

Mix seltzer water with fruit juice. Gradually decrease the amount of fruit juice until you’re drinking mostly water.
Drink iced tea. There are many flavor options in the tea aisle to suit anybody’s taste, and those who like it sweetened can add sugar. Sugar only contains 15 calories per teaspoon. Green and White tea are high in antioxidants and are a great choice.

3. Giving Up Salty Snacks on a Diet

For many, the bag of potato chips is their downfall. People who cut out food that they crave will ultimately give in and binge on that item, so it’s best to find a healthy choice to replace the chips. There are many options in the snack aisle, including baked potato chips in many flavors. Pita crisps and pretzels can also give you a salty, crunchy snack without the high fat and calories. Pour a portion into a bowl instead of eating out of the bag to control over-eating.

4. Cookies, Cakes, and Ice Cream

These high calorie treats really add up, and even just having a few cookies or a piece of cake can add up to several hundred calories in one snack. However, restricting all treats will only end up in failure. To satisfy a sweet tooth, keep miniature candy bars or a small piece of chocolate on hand to satisfy your craving. A Hershey’s Kiss contains only about 25 calories, and a miniature York Peppermint Patty has only 50 calories. Peppermint has also been found to be a natural appetite suppressant.

The cookie and candy aisle also contains many pre-packaged snacks in 100 calorie portions. While these packages are usually more costly, they provide a controlled snack in whatever treat a dieter craves.

5. Make Healthy Choices When Eating Out

High calorie and high-fat meals in restaurants are partially to blame for creating a weight problem in the first place. For those who enjoy eating out, whether at casual restaurants or fast food establishments, find low-calorie choices so that dining out for breakfast, lunch, or dinner will not ruin weight loss goals.

6. To avoid dining out excessively, keep food on hand to make healthy, quick meals at home.

Many people are striving to lose weight and eat healthier. Adding in whole grains and finding alternatives for soda and snacks can help dieters to drop pounds and feel better about themselves.

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