Weight Loss Tips

10 Small Changes... Major Weight Loss

By Susan L. Burke, MS, RD/LD, CDE, eDiets Chief Nutritionist

To change your weight permanently, you need to change your life. Your weight can "creep up" on you, without your realizing it, a little at a time. Then suddenly its bathing suit season, and last year's suit is too tight, your shorts won’t button, and you can’t wear that midriff-baring top you spent an entire paycheck to buy.

Here’s a checklist of small changes that pay off in big rewards: a smoother silhouette and a smaller dress size.

1. Set your Goal for Health.

Your weight is just a number on the scale; there is no "ideal" weight for anyone, so set your goal to feel good about your body.

2. Prepare to Succeed

Have healthy snacks available for snack attacks. Crunchy vegetables are great. If you don’t have time to cut up vegetables, buy baby carrots for a quick crunch. Quickly microwave frozen veggies and sprinkle with Butter Buds or herbal seasoning for a tasty snack.

3. Give in to Sweet Cravings

But without doing damage to your waistline. A sugar-free hot chocolate goes great with a sliced granny smith apple. The combination of tart and sweet is infinitely satisfying.

4. Other Good Sweet Snack Options

Examples include graham crackers and nonfat whipped topping. Spread a graham cracker (about 70 calories) with a tablespoon of chocolate syrup (50 calories) and top with nondairy whipped topping (about 8 calories per tablespoon) for a quick, low-calorie, low-fat snack. For a cool summer treat, freeze on a baking sheet.

5. Choose Color

Choose deeply colored vegetables and fruits -- choose a sweet potato instead of a white potato, and your bonus will be a healthy dose of beta carotene, an antioxidant that protects your immunity.

6. Make a Shake

Shakes are convenient and nutritious: in a blender, mix a cup of blueberries or strawberries, a cup of nonfat milk and a half-cup of nonfat yogurt. Sweeten with sugar (about 16 calories per teaspoon) or artificial sweetener, if desired.

7. Think High Fiber, Low Fat

Fiber protects you against heart disease, and some cancers. When you’re shopping for bread, cereals or other baked products, read the label. Choose items that have three grams of fat per serving or less. The first ingredient should be whole wheat.

8. Use Smaller Plates

Use a plate for your entrée and vegetable, another for your salad. You’ll get used to smaller portion sizes, and you’ll learn what portion size is right for you.

9. Make your Own Healthy Frozen Meals

Double your healthy recipes, and refrigerate or freeze in single serving containers. Bring your lunch to work and always add a baggie of cut up vegetables and a piece of fruit.

10. Save Money and Bring Lunch

Buying lunch every day is a budget buster, and it’s more difficult to control your calories. Save money by bringing your healthy lunch and snacks to work or school, and put the money toward a reward that enhances your health, such as a new bike or a gym membership.

Looking for more great advice and tips? Join eDiets and let them get you started on your health, body and fitness goals!

eDiets Chief Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.