Small Changes That Can Mean Big Weight Loss

Ditch the drastic and implement these simple and easy steps to help achieve your goal

Losing weight is one of life’s more arduous challenges, right up there with quitting smoking. And the swarm of crash diets and fad-foods out there that promise to make it quick and easy only add to the struggle. But most of us know that there’s really no big secret to losing weight and keeping it off – it’s just a matter of eating a balanced diet and exercising on a regular basis, right?


Although that may be true, if it were that easy, the world would be filled with fit people who can’t pinch an inch. The fact is, trendy, quick weight-loss schemes don’t work for the long run and crash diets or extreme eating plans are unrealistic. The real solution to shedding unwanted pounds lies in making small changes and taking incremental steps to improving your eating habits and your lifestyle. Take a look:

Step up your morning routine

Believe it or not, parking farther away from your office or wherever you’re going can help you lose weight because it means you’ll have to walk that much more each time. And every step counts, so the more steps you take in a day, the more calories you’ll burn. Adding just one or two walks to your day also improves your mood and boosts confidence, so get moving and reap the rewards!

Just say “no” to TV

Eating a meal in front of the TV or your computer is a bad habit that can sabotage your weight-loss efforts. Numerous studies show that folks who munch while watching TV eat nearly 40 percent more and are more likely to eat junk food.


It makes sense, since watching a show or scrolling through your social media feed is so distracting. But this one’s an easy tip to implement: Just stay off your phone, keep the TV off, and stay away from the tablet while eating. You’ll find that you’ll be concentrating much more on what you’re eating and be less apt to overdo it.

Skip the mayo

Ketchup and mayo, while both delicious, are the two condiments that can add tons of calories, fat, and sugar to any meal. The good news is that skipping them can save you hundreds of calories a day. And salsa, which is the good cousin to ketchup and mustard, another no-fat alternative to mayo, is a great way to add zing to your food without those unwanted calories.

Lighten up your coffee

That mug of steamy, creamy joe that you enjoy every morning could be holding you back from losing weight if you’re adding in flavored creamers or just a teaspoon or two of sugar. Instead, cut down on the sugar just a little, try skim milk or just plain half and half – you’ll save tons of calories right off the bat and they’ll add up to hundreds every week.

Eat your fruits – don’t drink them

It seems innocent enough – a tall glass of fresh orange juice, right? But the fact is, juices are usually high in sugar and have less of the many nutrients and vitamins you can get just by eating the fruit itself. So it’s a good idea to eat an orange or grapefruit rather than drinking the juice. You’ll boost fiber intake and eliminate numerous calories and sugar spikes every time.

Bring on the protein

Eating more protein can help you lose weight for many reasons, including the fact that it slows down digestion and makes you feel satisfied longer. Because you’re less likely to go back for seconds and because your body needs more energy to process the protein, you’ll burn more calories than you would when you eat sugars and carbohydrates. Choosing eggs, nuts, lean meats, and other high-protein foods is a simple, effective way to help you lose weight.

Remember your veggies

Fresh vegetables are not only a great source of vitamins and healthy carbs, they’re packed with fiber and have very few calories. If you’re not eating at least one or two servings of veggies with every snack and meal, you’re missing out on an easy and delicious way to lose those pounds. Raw veggies like carrot sticks, cucumber, cauliflower, broccoli, and bell peppers are ideal, but if you prefer them cooked, just remember to steam them and stay away from dousing them with butter and salt.


When you’re ready to take control of your weight loss, implementing these small changes into your life can make a big difference. Remember that each one can eliminate hundreds, even thousands of calories over the course of a week, a month and a year – which results in healthy and sustained weight loss.


For personal guidance and support, talk to me about the Plantation Wellness program, which relies on Ideal Protein, a medically-proven method to safely and consistently lose weight. Call 954-452-4590 or fill out our online form for more information.


Dr. Nina Coletta has been practicing Podiatric medicine for nearly 20 years and is the owner of Plantation Wellness Center. For the past 30 years, Dr. Coletta has been a fitness and nutrition enthusiast. Her passion for health and wellness, along with a strong desire to help her patients live healthy lifestyles, led to the selection of Ideal Protein as her platform of choice for weight loss.

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