7 Small Changes with Big Weight Loss Results

Losing weight can seem like an overwhelming endeavor, but dieters can make seven simple changes in their diet to consume fewer calories. Those changes might not seem like much at first, but as one change is added on top of another, that excess weight can start to shrink. What’s even better is the fact that these changes also help people lead a healthy lifestyle.

People trying to lose weight sometimes don’t know where to start, and that’s understandable given all the diet noise out there. A lot of advice is presented in a way that’s overly complicated. But these few simple diet swaps can jumpstart the process of slimming down. These easy 7 small changes with big weight loss results for beginners can make a big difference for people who want to see their weight go down without a lot of restrictions or sacrifice.

The best part is that some of these focus not on specific foods, but rather on diet and eating habits as a whole. People don’t have to follow strict and spartan meal plans or follow restrictive patterns. Instead, these tips can help a person make better dietary choices overall while still allowing for a lot of variety.

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 has a few notable effects on weight loss. Foods with a lot of fiber can slow the digestive process and seem more satisfying, which can put off the munchies for a little while.

Whole grains may also contain more minerals and vitamins that help metabolism function properly. It’s important to note that whole grains will not speed up metabolism. But the nutritional content can make the metabolic process go more smoothly overall.

New whole-grain varieties arrive at the store every day, and many taste the same as their refined-grain counterparts. Look for the following whole-grain products:

• Breads and rolls
• Crackers and snacks
• Rice
• Pasta
• Cereals

2. Replace Soda with a Healthier Alternative

According to CalorieKing, there are 100 calories in an 8-ounce serving of Pepsi, which means in a 20-ounce bottle, a person consumes 240 calories. Any non-diet soda (including those made with stevia even if they don’t market themselves as diet) is going to have similar calorie counts, and all those calories add up. These high-calorie beverages are sabotaging many diets. Even popular vitamin and energy drinks contain high amounts of sugar, so dieters need an alternative.

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. And not everyone likes stevia-sweetened beverages, either. Instead, try one of these choices:

• Mix seltzer water with fruit juice. Gradually decrease the amount of fruit juice until you’re drinking mostly water with a little flavor.
• Drink iced tea. There are many flavor options in the tea aisle to suit anybody’s taste, and those who like it sweet can add a small amount of sugar, honey, or another sweetener of their choice. Green and white tea are high in antioxidants and are a great choice.

3. Reduce Salty Snacks When on a Diet

Salty snacks hold a couple of traps that can lead to weight gain instead of loss. One is flavor that leads to cravings and fast eating that quickly leads to ingesting too many calories. For many, a bag of potato chips is their downfall, but any salty snack can be an issue. 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, pita crisps, and pretzels, which 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 overeating. As part of making these quick 7 small changes with big weight loss results recipe for homemade snacks are options, too.

The other problem is water retention. Too much salt makes the body hold onto water, and that can lead to bloating and what looks like weight gain on the scale. People do need some salt in their diets, but excessively salty food is something that needs a substitute.

4. Watch the Cookies, Cakes, and Ice Cream

Cookies, cakes, and ice cream aren’t inherently bad. But it’s so easy to go overboard and overeat these. 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. Many have only 25 or 50 calories per piece. 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. The catch is that someone has to be able to resist going back for another bag.

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. Those huge portions don’t help, either. Even though large restaurant meals may be family friendly 7 small changes with big weight loss results require watching portion sizes. 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. Also beware those portion sizes; one tactic is to ask for a to-go container at the start of the meal and place part of the meal in there immediately so that a more reasonable portion size is left on the plate.

6. Plan ahead to make healthy, quick meals at home

Don’t let mealtimes become exercises in frustration. Staring in the refrigerator and wondering what to eat doesn’t do weight loss any favors. Instead, plan meals and menus for the next few days. As part of making these simple 7 small changes with big weight loss results meal planning would be a great idea. Some people prefer to prep meals ahead of time, too, but this isn’t required. When making these best 7 small changes with big weight loss results recipe choices can be made without hunger or fatigue after a long day interfering.

7. Get to Know What Fullness Feels Like

One way in which people take in too many calories is that they don’t stop eating when they’re full. They could be eating very healthy, whole-grain, low-sodium, and low-calorie foods, but if they simply eat too much of them, they can still end up overeating. Work on recognizing fullness signals, and work on stopping eating once full. This is a healthy 7 small changes with big weight loss results version that can help maintain weight, too.

Many people strive to lose weight and eat healthier. Adding in whole grains, finding alternatives for soda and snacks, looking for homemade 7 small changes with big weight loss results ideas for recipes, and eliminating chances for overeating to take hold can help dieters drop pounds and feel better about themselves.