Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

See all posts »

Small Changes, Big Results

Want to lose a large amount of weight and keep it off? Make small changes.

TEXT SIZE: A A A

Food Pyramid Plate.Looking for a way to lose a large amount of weight and keep it off? Make small changes. Many people look for quick fixes and go on diets that deprive them of their favorite foods, which only leads to weight regain. To lose weight and keep it off, start small, and make subtle changes that will lead to a different lifestyle; one that you can stick to!

Cutting out 100 to 300 calories per day can lead to weight loss over the long run, and you’ll barely notice the changes you’ve made in your diet! For simple ways to cut out calories without depriving yourself try the following:

  • Swap water and low calorie sparkling water for soda and high calorie fruit juices.
  • Use a spritz of olive oil instead of 2 tablespoons.
  • Switch from whole or 2 percent milk to 1 percent or fat free milk.
  • Replace regular cheese and yogurt with low-fat or fat-free versions.
  • Choose lean meat, such as poultry and fish, and keep the serving size to 4 oz portions.
  • Make half of your plate vegetables, and the rest lean meat and whole grain starches.
  • Have a single serving of frozen yogurt for dessert instead of regular ice cream.
  • Swap mayonnaise with mustard, hummus, or avocado.
  • Use smaller cups, bowls and plates at meals to reduce the portion sizes.
  • Steam vegetables instead of sautéing.

Cutting calories is easy and fun! Try one or two of these tips at first, and then include as many as you can.

The best book on the subject is The Small Change Diet by Keri Gans, RD.  Check out my review of her book!

Cutting a couple hundred calories each day can have a big impact on your weight loss and health goals. Switch up your regular routine for big results without rearranging your life!

  • 1

Tags: Healthy Eating , Quick and Healthy

Was this article helpful? Yes No

More Articles from Tara

  • Let's Talk About Chili

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Nov 09, 2012

    I’m sure we may all have a special memory that involves chili. This warm dish often signifies fall and cool weather; it warms you up from the inside out. Maybe you had chili while sitting snuggling by the fire, a chili cheese dog right after a ...

    Read more »

  • A Tribute to Oatmeal

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Nov 02, 2012

    This past Monday marked National Oatmeal day, and what’s a better way to celebrate than a warm bowl of oats in the morning? Growing up I’d have instant oatmeal in the car ride to school. My mom wasn’t a huge fan of oatmeal, or so she thought, a...

    Read more »

  • Bites for a Healthy Pregnancy

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 31, 2012

    Pregnancy is a wonderful experience, but it doesn’t come without its challenges, especially if it’s your first. I remember hearing all sorts of pregnancy advice and old wives tales during my pregnancy from well meaning family and friends, but ...

    Read more »

  • Family Dinner Time

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 29, 2012

    Growing up, my family always sat down to dinner to eat together. It was a time to catch up on our days and discuss anything that was going on at school or in after school activities. I definitely feel like this made our family closer and we wer...

    Read more »

Advertisement

About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

Recent Blog Posts

Advertisement
Advertisement