Five Easiest Diet Tweaks for Most Effective Weight Loss Results
Easy doesn't always mean ineffective. How would you like to make small diet changes that result in significant weight loss benefits? WebMD's experts evaluated different ways to tweak your diet and came up with the five top easy changes for weight loss success. We've provided you with what you need to know to make it work for you below.
Fruits and Veggies: Half Your Plate
When you fix your meals, set a goal of filling half your plate with assorted fruits and vegetables. They're high in fiber, low in calories and you can fill up on a lot of fabulous food without stress.
"Think about eating them all day," says Cheryl Forberg, RD, author of Flavor First: Cut Calories and Boost Flavor. For examples, try salsa on an omelet in the morning, veggie soup for lunch, chopped veggies added to that pasta sauce and a strawberry-banana smoothie for dessert.
On your avoid list: Saturated and trans fats, which can raise your bad cholesterol level and your risk of heart disease. Reduce animal products sucha s bacon and butter.
On your go-for-it-list: Fat-free dairy such as cottage cheese, a turkey burger rather than a hamburger and lower-fat nut butters. Choose plant-based products with natural fats such as almonds, avocado and olive oil. Be smart about fish as well, which contains omega-3 fatty acids. Try oily fish such as salmon at least twice weekly.
You may not feel full after drinking them, but juices, lattes and sugary sodas can boost your calorie intake without satisfying your hunger. Learn to drink water. Jazz it up with a slice of lemon, lime or fruit juice ice cube.
It's a simple change but amazingly effective: Eat more fiber-rich foods to reduce belly fat, boost energy, lower your risk of heart disease, type 2 diabetes and cancer and increase weight loss. Fiber-rich foods like fruits, vegetables, whole grains, and beans can also lower your cholesterol and boost digestion. Plus fiber makes you feel fuller longer, which is great for keeping off extra pounds, says Jessica Crandall, a spokeswoman for the Academy of Nutrition and Dietetics.
Easy swaps: Eat whole-grain breads, not white bread; eat brown rice not white race, enjoy whole wheat pasta not white flour pasta. And for snacks, try fresh fruit or popcorn. Mix bran cereal into your yogurt or add flaxseeds to smoothies or salads.
Practice Portion Control
Use a small plate for your meals, and avoid eating from a bag. Plate all your food. When you buy foods, look for single serving products such as mini bags of nuts or pretzels. Learn how to visually measure your food by using this portion control guide from the Mayo Clinic.