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Small Diet Changes that Make a Big Difference

Small Diet Changes that Make a Big Difference

When it comes to weight loss it is sometimes best to avoid making big changes to your diet as you may find that you will struggle to cope.

What you may find is that making small diet changes would be a better option, as although they are small, they will soon mount up and make a big difference to the number you see on the scales.

As they are small changes you should also be able to cope without issues, therefore ensuring you are able to remain motivated and ready to start seeing the results you desire, both short-term and more importantly long-term too.

#1: Eat more fibre

Fibre is a filling food so it makes sense that you should eat more of it if your aim is to lose a few of those excess pounds.

A study by National Institutes of Health (NIH) discovered that people who ate just 30 grams of fibre daily were more successful at weight loss than those who were given a more comprehensive diet plan.

The researchers discovered that those who ate the most fibre, ate less fatty and sugary foods.

When choosing fibre-rich foods you should choose fruits and vegetables with stalks, skins and membranes above others.

Also whole grains and pulses should be added to your diet.

Here are a few examples of fibre-rich foods:

  • Broccoli
  • Artichokes
  • Raspberries
  • Apples
  • Oranges
  • Nuts
  • Seeds
  • Peas
  • Lentils
  • Beans

#2: Cut out diet drinks and artificial sweeteners

Studies have shown that artificial sweeteners may cause an increase in cravings for sugar, which is not going to be a good thing if your aim is to lose weight.

Also these sweeteners have been shown to disrupt your gut bacteria that can increase your risk of becoming obese.

Instead of wasting your time with diet drinks, drink some water instead. It is much more beneficial to you.

#3: Cut back on the starch

Lose weightFoods that contain a high percentage of starch are quickly digested by the body so are not going to keep you full for long.

This is why it is recommended to try and eat other types of vegetables that have a low starch percentage as they can help fill you up and ensure you stay fuller for longer.

You should consider swapping the following foods for high fibre or whole grain varieties:

  • Potatoes
  • Bread
  • Pasta
  • Rice
  • Noodles
  • Cereal

#4: Curb your sweet tooth with dark chocolate

Dark chocolate contains few calories and less fat than its ‘milk’ variety, meaning it can curb your sweet tooth without ruining your weight loss efforts.

It also contains flavonoids that can promote weight loss, while also improving your overall health too as they have been shown to reduce cholesterol levels.

#5: Cut back on alcohol

You should think of alcohol as ‘empty calories’ as they serve no nutritional benefit.

Of course many of us like to enjoy the occasional tipple with friends and family but if your aim is to lose weight then perhaps you need to use a little moderation when it comes to alcohol.

One of the worst drinks you can try are those alcopops or cocktails as they are full of added sugars. While vodka is one of the best as it contains very few calories.

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