Small Changes Lead to Big Results

Small Changes Lead to Big Results

Starting a new weight loss plan can seem like a daunting challenge. Having to eat less (or eat different foods than we are used to eating) and having to exercise more seems like a task too challenging for many of us. Faced with the prospect of having to lose 20, 30, 50, or even 100 pounds or more, many people give up before they start. However, it doesn’t have to be this way. Making these three small changes can lead to big results.

  1. Eat less food. If you are unwilling to change the type of food you eat, eat less of that food. Studies have shown than the American diet consists of oversized food portions. These larger portions are responsible for the increased caloric intake and thus are a cause of obesity. Simply eating less than what you normally eat can help you lose weight. For example, instead of ordering a Big Mac from MacDonald’s order the quarter pounder. Don’t super-size your fries, order the small portion. Resist the urge to get a second helping. Wait a few minutes after eating to decide if you are still hungry. By doing this, you will often realize that you are full and you don’t want that second portion.


  1. Don’t drink your calories. Sugary drinks are a source of excess calories. Juices, sports drinks, sodas, coffee beverages (think Starbucks), alcoholic beverages, and energy drinks contain a lot of calories. 8oz (1 cup) of orange juice has 110 calories compared with 62 calories in a medium orange. A 12 oz. can of regular Coke has 140 calories. A 16 oz. Pumpkin Spice Latte from Starbucks has 380 calories and a 16z Coffee Frappuccino has 240 calories. As you can see, some of these drinks have a many calories as a small meal. By simply not drinking these drinks and drinking water instead, you can cut down on your calorie intake and lose weight.


  1. Move something! Be more active. Increasing your activity level increases your metabolism and helps you lose weight. You don’t have to spend hours at the gym to accomplish this. Park further from the door. Take the stairs instead of the elevator. Stand instead of sitting. Walk at a faster paste. Go for a walk after dinner. Get up and dance. Short bursts of exercise throughout the day adds up.


Living a healthier lifestyle can be simple. Making small changes such an eating smaller portions of food, avoiding sugary beverages, and being more active can yield big results!