Small Changes DO Lead to Weight Loss!

I've been checking out the recent iVillage challenge about small changes that can make a big difference in your weight loss effort. We all have to fight the urge to do "all or nothing" when it comes to losing weight.

What I LOVE about the iVillage community is the interest and support that keeps people connected. A must-have when it comes to weight management. Here are some of the top changes YOU have found helpful, and I'd like to "weigh in" on those! Let me know more of what you're doing!

CHOOSE LOW-FAT DAIRY PRODUCTS.
Switching from full fat to reduced/low fat products can save hundreds of calories each day, without much of a change in taste. It's not necessary to select fat free dairy - many people don't like the taste or texture of the foods. When it comes to dairy foods, it's not all or nothing - think low fat milk, cheese, and yogurt!

BUY PRE-CUT FRUITS/VEGGIES/SALADS
A BIG reason many of us don't get enough fruits and veggies is lack of convenience. While a little more expensive, it's often worth the convenience to pull out some carrot sticks from the fridge, or some cut-up melon. A bagged salad is ready-to-use, with a little waste and a lot of variety.

SELECT WHOLE GRAINS
The extra fiber in whole grains - from rice to pasta to breads and cereals - helps to keep you more content and full on a smaller serving (and a major calorie saver!). Look for a combo of fiber rich/low calorie products - like the 100 calorie english muffins with 8 grams of fiber (that's a third of your daily requirement!). Aim for 25 grams of fiber a day.

SIT DOWN WHEN YOU EAT
Walking around, and doing other things when you eat is a major cause of mindless overeating. When you make it a point to sit down - even when you're not at home in your kitchen - before you eat, you're more aware of what you're eating, and will often stop and think before you eat.

READ FOOD LABELS
While it seems the package labels are like reading an encyclopedia, there's a two-step process that will help you save hundreds of calories:

• Step 1: check out the calories per serving.


• Step 2: check out the serving size. Don't be fooled by something that looks like it's a serving for one; it's often 2-4 servings so the "calories per serving" can appear low!

There are dozens of other great ideas. Check out the message board for more!

Comments

great!gotta try .i think i really need to change my eating habits .

When I had my daughter I chose to nurse so I kept eating full fat dairy and I lost almost all the weight by eating frequent smallish meals & snacks & trying to "make every bite count". I didn't use a food journal as that wasn't practical for me w/2 babies under 2yrs old. To add to it I had just quit smoking when I found out I was pregnant the 2nd time (better late than never, right?) so that just made it more so I only had copasity to take it one meal at a time.Drinking alot of water helps so much. I just paid attention to one dish at a time - most of the meals were cereal as it was so quick & my favorite snack was cheese & whatever fruit we had in the house. We didn't have a very large budget either so it isn't impossible. As far as excersise I just try to take a walk when I am able & hose stuff like vacuuming & dancing around w/my 14month old.
I hope this helps someone I didn't stress & it may not have been lightnihg fast weight loss but it's the healthiest I've been

I gave birth almost 3 years ago and I'm still about 40 pounds overweight, how sad! But 2 weeks ago I started eating lots more fruits and walking 25 minutes every night, and I have lost 9 pounds already. I am so happy! That's without trying any of the little tricks you guys have posted here. Will start with those tomorrow morning, thank you ladies and gents!

Good Day. what kind of foods when I starting diet? to have a perfect diet? cause i cant do successfully.

As a nurse...plan to have about 12-15 almonds or walnuts in a bag w/ you all day.
When you eat a carb, such as apple , orange, banana, grapes etc, eat 3-4 of the nuts w/ it.

this slows the demand for instant insulin to help w/ high low sugar responses. Keeps you from getting hungry as soon. A very important habit for diabetics.

I've made a lot of small changes in my eating and exercise habits over the last year and a half, but to no avail. About 2 years ago, I put on 30 pounds in about 2 months, even though nothing in my lifestyle had changed. After that, I completely cut out soda, started eating smaller portions of healthier food (i.e., fresh veggies instead of pizza, 1% instead of whole milk), and I joined a gym, which I go to 3-4 times a week to work out for an hour doing both cardio and strength training. I also recently increased my walking a lot, increased my fiber intake because my digestion was never regular before, and I drink way more water than ever before. However, I still have pudge (and gross cellulite) in places I didn't used to, and I haven't lost a pound since I put the weight on 2 years ago. In fact, I've GAINED 3 pounds in the last 2 months despite all of the working out and eating healthy. The only difference in my body that I've noticed is that my biceps are a little more toned. What am I doing wrong?

Kelly, you didn't mention how old you were?

Kelly,
Same here. I'm 42 and I've found it VERY hard even though I too am trying to eat well and have way increased my exercise.

I was always slim until menopause and now I can't even look at a slice of bread without putting weight on.
I eat healthy salads, fruit, veggies etc and have never been a fan of soda.....it's depressing to read tips that I am already doing but am still overweight! I only lose weight ( very slowly) when I practically starve myself.

Kelly:

Are you eating breakfast? Are you eating protein with each meal? Are you eating out or cooking for yourself? Do you eat too much dressing, ie ranch, mayo, etc? When are you working out? Pay attention to the foods you eat before and after a workout, it matters. Are you doing curls and that's why your biceps are getting stronger? Focus on your core when working out and talk to a professional about utilizing the right muscle groups in the right order for the results best for your body type. Keep making day to day improvements and working hard, it will pay off if you keep learning, the information is abundant these days.

I had similar problems with Menapause. I gain weight unless I drastically cut carbs and sugar. Then the inches not the weight goes off . Now I find myself fatigued more as well even tho I take vitamins.. eat salads, am a vegatarian.. not really sure what I really need to do.

Same as the others. Over a year ago I started making major changes.(Including the web site suggestions and then some.) Joined a gym, working with a trainer. Saw numerous doctors and had lots of tests. (no kidding!) I've gained 17 pounds and lost alot of faith.

Thanks, Joe. I do eat breakfast, usually an egg or an envelope of instant oatmeal. Sometimes, I have low-fat yogurt. I try to eat protein with each meal, especially because my trainer at the gym told me to keep a food diary, and she told me I don't eat enough protein. I cook for myself 95% of the time, and I very rarely eat dressing, plus I hate mayo. If I go for something to put on a sandwich, it's usually a small dab of mustard. If I have salad dressing, I usually just have a tiny bit of reduced-cal vinaigrette or the spray on stuff that's 1 calorie per spray. As for working out, I usually go 3-4 times a week in the morning to Curves, so I am working all of my body areas - core, legs, arms, plus cardio. I also walk a whole lot. I'm not sure what else to do, and I'm afraid to do less than what I'm doing lest I gain even more weight. It's just frustrating because I was extremely thin my whole life and then, bam, gained weight practically overnight, and now I can't lose it.

Oh, I'm 26. Will be 27 in another month.

i am 33 and weigh 150pounds,height-5.4inch
i want to shell down around 25 pounds
i have 2 kids i go for 45 min walk but tried hard to decrease but loose 3to 4 pounds but gain back v soon just after a party /restaurent the weekend
i need to remove the extra weight on hips ,thigh my mussels got toned after walk and exercise guide me

Kelly, if you walk for one hour a day you will lose weight. You can divide it up into two 30 minutes or 3 twenty minutes of non-stop walking.

I got a walking partner. Not only do we walk for an hour but we talk and laugh, which relieves a lot of stress. That hour makes a great difference in my day and seems to fly by. I watch what I eat but I do not count caleries or deprive myself of treat when I want one. I also keep this walking time for myself...no kids allowed. I have also lost 18 pounds since November with little to not effort.

I got a walking partner. Not only do we walk for an hour but we talk and laugh, which relieves a lot of stress. That hour makes a great difference in my day and seems to fly by. I watch what I eat but I do not count caleries or deprive myself of treat when I want one. I also keep this walking time for myself...no kids allowed. I have also lost 18 pounds since November with little to not effort.

Thanks, Joan. I do walk a lot (I live in a city, so I walk just about everywhere I need to go), but I'll try to walk more so that it adds up to 1 hour per day of nonstop walking. And I'll see about finding a walking buddy. Thanks!

I was already a vegetarian for years, but I got rid of dairy in my diet and lost 30 pounds. Meat and dairy centered diets are linked to obesity, as well as many types of cancer, heart ailments, diabetes, gallbladder disease, hypertension, and more.

To all of you who have made major changes and aren't seeing any weight loss (or are gaining on a diet): when was the last time you had your thyroid checked? Hypothyroid is a common cause of weight problems, especially in women. If you haven't had yours checked since you started gaining weight, you should see your doctor.

I work on a green initiative at Amazon.com in Seattle, and we’re trying to have informed visitors to our site shape a ranked list of the best eco-friendly and organic products, so that mainstream consumers can consider green options when shopping. If anyone would like to add their insights, I’d certainly invite you to add your input at www.amazon.com/green. Cheers.

Instant oatmeal is not very high fibre, and often has extra sugar. Consider the kind you can cook in 5 mins - and add some extra bran fibre to it. Same with 'low cal' dressings. keep a look out for sucralose and corn syrup, which are just not healthy for you. I'd rather a bit of real sugar than sucralose or corn syrup. Try a vinegar and olive oil dressing on the side to dip your salad into.

The biggest problem for me is evening time....i feel so ravenous that i can eat anything. how do i curb this? All other times are well within control. And then i end up wating what I should not!

I have lost over 95 lbs and still struggle to remove those last 15 lbs. I have noticed that I need to keep the meals to somewhere around 500 calories and the snacks below 150 calories. You have to eat "well balanced" and more natural, whole foods,less processed and no artificial ingredients. Some foods can make you sleepy. Exercise is one of those things that you have to adjust to what works for your body type. I can't work out in the evening, keeps me up at night. Too much Taebo makes bulk and not sleek muscles. Sleep and regularity in your daily routine helps. Lastly, take the time to enjoy your food and you will find that you may actually eat less.

Lean meat, especially poultry and fish, and skim milk dairy products are not linked to any diseases. Low fat dairy products actually help with hypertension. It is important to get enough calcium daily to prevent osteoporosis. High fat meats and cheeses, however, are not healthy and are high in calories and lead to obesity if portion size and restraint are not used.

I lost about 15 kgs in a year's time and now I am 60 kg and my height is 5'4. I find it increasingly difficult to loose weight now. I go to the gym, watch what I eat, maintain a active lifestyle, I even eat 4 small meals a day. Still its so hard. I aim to be atleast 56kgs, which means I need to loose another 4 kgs. Even inches wise there hasnt been any change in the last 4 months.

I lost a temendous amount of weight 8 years ago over a 6mo period by following the "eat right for your type" diet - Dr.Peter D'Adamo is the author fo the book. Different foods are recommended for different blood types. It is a lifestyle change - I kept the weight off all of this time - I am 41 years old and just had my fourth child - have recently been diagnosed with Hypothyroid which has caused some recent weight gain, but it is coming off steadily since I have been medicated. I know several people for whom this diet has been beneficial both in weight loss and reduction of cholesterol and general well-being. During the years that I struggled with my weight, I excersised 3-6 days a week, ran around after childeren, ate a balanced diet including fresh fruits, veggies, whole grains and lean meats and beans. It was very frustrating, and until I read this book and began eating different types of the foods listed above, I thought my body type woud never change. Went from sz 14 to 4 - now a 6 postpartum w hypothy