Research shows that people who make gradual small changes to their diets over a period of time fare better with weight loss in the long run. Making small diet changes that you can stick to for the long-term is more effective than trying to change everything at once.
One of the first things people do when they decide to lose weight is give their diet a complete makeover. Unhealthy foods with low nutritional value such as frozen meals, potato chips, and candy are thrown out and replaced with fruits, vegetables, and other healthy items guaranteed to shrink their waistlines.
Here are tiny changes you can make to your diet that can produce enormously satisfying weight-loss results!
Change the way you eat breakfast
A healthy breakfast will jumpstart your metabolism and provide you with lasting energy throughout the morning — yet most people grab items like donuts, muffins, and other pastries out of convenience, or skip breakfast completely. Breakfast pastries are often loaded with sugar and simple carbs, and lack the nutrients your body needs to feel energetic. If you’re pressed for time in the mornings, stock your kitchen with healthier items you can grab and eat on the go, such as Greek yogurt, hard-boiled eggs, and fresh fruit.
Munch on grapefruit
Grapefruit is a powerful superfood packed with fiber, vitamin C, and antioxidants that reduce inflammation throughout the body and help drive weight loss. A study conducted by John Hopkins University found that women who consumed at least half a grapefruit daily for four weeks lost five pounds without making any other changes to their diet or lifestyle. Try eating half a grapefruit with breakfast every morning to see more generous weight-loss results.
Limit dessert and alcohol intake
Everyone knows eating less dessert is important for weight loss, but many tend to forget that alcohol can be just as destructive to one’s waistline. Most alcohol, including wine, is loaded with yeast and sugars that trigger bloating and weight gain. Consider how frequently you consume dessert and alcohol, and cut back drastically to start losing weight. For example, if you typically drink every weekend, cut back to drinking every other weekend or once per month.
Switch to natural sweeteners
If you typically put sugar and artificial sweeteners in your coffee or tea, start switching these items for natural sweeteners that carry nutritional benefits. Stevia, honey, and lemon are just some examples of sweeteners packed with vitamins and antioxidants that can make your coffee or tea taste just as delicious and satisfying without packing on pounds. Research shows that those who use artificial sweeteners regularly are at greater risk for obesity and stroke.
Drink regular coffee
Coffee-based drinks like frappuccinos, cappuccinos, and lattes are often loaded with sugar in the form of syrups, flavorings, milk, and other additives. If you’re ordering these sugary coffee drinks on a regular basis, switching to regular coffee will help cut back on your daily calorie intake.
Stop drinking soda
All soda, including diet soda, is high in sugar and carries little to no nutritional benefits. In fact, due to its high sugar content, soda can lend to dehydration and make you feel as if you’re hungry when you’re really not. Quit drinking soda completely, and switch this sugary beverage with water or tea instead.
Need help losing weight, controlling cravings, and getting your diet back on track? Garcia Weight Loss and Wellness Centers offer personalized weight-loss plans with consistent, professional support to help you reach and maintain your goal weight. Contact us today for a no-cost consultation!
Medically reviewed by Jay J. Garcia, MD on September 22, 2017