10 Small Diet Changes with Big Weight Loss Results

Just because you have a busy schedule doesn’t mean you can’t lose weight and eat healthier.

Dieting and exercise are hard work and can be time-consuming. Many women just don’t have the time to make drastic changes to their nutrition. Between work, family, and daily life, they’re lucky to get dinner on the table.

If this sounds like you, don’t be discouraged. There are small diet changes you can make to see big weight loss results.

10 Small Diet Changes with Big Weight Loss Results

1. Have smaller portions

Even if you change nothing else about your diet, smaller portions will make a big difference. Instead of two pieces of toast with breakfast, eat one. Eat half of your sandwich at lunch and save the rest for later.

Smaller portions mean fewer calories and less chance of overeating.

Sometimes we may think we need more food than we actually do. The smaller portion will likely still satisfy you.

2. Eat dark chocolate

That’s right, you can still enjoy chocolate! The key is to eat dark chocolate.

Dark chocolate is made with a higher portion of cocoa. This is full of antioxidants and healthy fats. Eating it can be beneficial for brain function and blood pressure. It also makes for a healthy sweet treat. Just make sure you’re consuming it in moderation.

3. Walk more often

You can’t lose weight by just sitting on the couch. Activity is a crucial part of the process.

That activity doesn’t have to be hours in the gym every day, though. Start by walking! Walking is a low-impact way to get your heart rate up and burn calories. It requires no fancy equipment or extreme fitness abilities.

4. Use cayenne pepper

Not only do peppers add flavor to food, but they are also full of healthy nutrients.

Cayenne pepper is one of the healthiest. The heat you feel when you eat this pepper actually raises your body temperature. This helps boost your metabolism to burn more calories. It also keeps you feeling fuller between meals.

Add cayenne pepper, fresh or dried, to turn up the heat on your weight loss.

5. Use low-calorie condiments

Condiments are a sneaky way that you may be consuming extra calories without even realizing. Many common condiments are full of sugar, fat, and sodium and are easy to use too much of.

Look for low-calorie condiment options. Oil and vinegar make a great salad dressing. Use mustard on your hamburger or hot dog. Dip your ships in salsa instead of queso. Make sure you’re reading labels to know exactly what is in your condiments.

6. Drink low-calorie beverages

Did you know that one 20 oz vanilla latte has over 300 calories?

It’s easy to overlook the things you drink when you’re thinking about nutrition, but they have a big effect on your weight. Sugary drinks add hundreds of calories to your diet each day and contribute to heart disease, diabetes, and cavities.

Water is the easiest and healthiest alternative. To add some flavor, drink a flavored seltzer water or infuse fruits. At the coffee shop, order coffee without the added syrups and flavors. Choose unsweetened tea when it’s available.

7. Eat more fiber

Fiber is a plant-based element of food that adds “bulk” to what you eat. This bulk aids in digestion and help you feel full after eating.

Studies suggest that even if you do nothing else, eating 30 grams of fiber each day is enough to promote weight loss. Incorporate foods like oats, lentils, berries, or popcorn to enjoy the weight loss benefits.

8. Cook at home

After a long day at work, its tempting to get dinner through a drive through window. If you want to maintain a healthy weight, though, it’s a better idea to cook meals at home.

Food from restaurants is tasty, but is often cooked with large amounts of fat and salt. Often, the portion size is much larger than what you should be consuming. Cooking at home gives you full control over what goes into your food and how much of it you eat.

9. Snack on vegetables

It’s natural to get hungry between meals and snacking is not a bad thing. What matters is what you snack on.

Common process snacks like chips or sugary granola bars add calories without giving beneficial nutrients. They are likely to leave you still feeling hungry and searching for more.

Instead, pack fresh vegetables to snack on. Carrots give a satisfying crunch. Add peanut butter to celery to add some protein. Get in the habit of snacking healthier.

10. Practice mindful eating

Distracted eating is a major cause of weight gain.

Instead of scrolling through social media during meals, put down your phone. Turn off the television and enjoy what you are eating. Use all your senses and eat slowly to fully enjoy your food.

Mindful eating like this increases your satisfaction with the meal. More importantly, it gives your stomach time to send signals to your brain that you are full. All this makes weight loss more intuitive.