When it comes to losing weight, making a few small changes is easier than one or two big ones, and you’re more likely to maintain them.
Making healthy changes isn’t always easy. Setting unrealistic goals, like cutting out certain foods altogether, often leads to failure. If you’re struggling to make progress, don’t get discouraged. Instead, focus on positive changes you can make today and take them one step at a time.
Small changes for safe and effective weight loss
Here are 13 simple ways that can help:
1. For breakfast
1.1. Switch to low-fat milk
One of the simplest and easiest changes to make for weight loss is switching from whole milk to low-fat or skim milk. Not only will this help you cut calories, it’s also easy to do without making too much of a difference to your eating habits. If you use whole milk, try switching to low-fat milk, and then finally to skim milk. You’ll be surprised to learn that this change alone can save you around 160 kcal a week.
1.2. Read the label to choose the right cereal
Breakfast cereals are popular, but not all cereals are healthy. Many are very high in added sugar and salt, despite being marketed as healthy.
Check the ingredients carefully, and look for wholegrain cereals with no added sugar (especially honey and syrups), and avoid products with dried fruit as these often contain sugars too. Adding fresh fruit to unsweetened cereals or porridge is also a great way to get your five portions of fruit and vegetables a day.
1.3. Choose wholemeal bread
Wholemeal or multigrain breads are much more nutritious than white bread. To make your breakfast or lunch healthier, try low-fat butter like olive butter instead of regular butter.
For toppings, if you have a sweet tooth, try orange marmalade or low-sugar jam, or sliced bananas sprinkled with cinnamon. If you have a savoury tooth, try poached eggs for extra protein, or experiment with other vegetables like tomatoes or grilled mushrooms to get your 5 a day.
2. For lunch
2.1. Cut back on the cheese in your sandwich
Cheese sandwiches are favourite lunchtime meal for many people. Having some cheese every now and then is fine, but as it is high in saturated fat, salt and calories, stick to a matchbox-sized portion. An easy alternative is to opt for low-fat cheese, but be aware that this can still be high in salt … Tuna or eggs with a little low-fat mayonnaise are a great option. Substituting low-fat avocado for butter in a sandwich or a baked potato for lunch is better for your heart health and will also save you around 50kcal.
2.2. Replace chips with nuts
If you usually eat chips for lunch, try switching to unsalted nuts. Nuts provide nutrients like iron and zinc and have less salt than chips. Carrot slices are also a great alternative, giving you more fiber without the extra calories.
2.3. Add vegetables and fruit to lunch
Adding vegetables and fruit to lunch will not only boost your vitamin intake but also reduce cravings. If you don’t like vegetables, try easy-to-eat vegetables like peas or sweetcorn. Adding a portion of fresh fruit like berries or bananas after a meal is also a great way to reduce sweet cravings.
3. For main meals
3.1. Choose lean meat
The fat content of meat varies greatly. Choosing lean or low-fat mince or sausages can significantly reduce your saturated fat intake. Removing all visible fat, such as skin and rind, and grilling meat are also great ways to reduce your intake.
3.2. Try non-meat foods
Your diet doesn’t have to always include meat. Try replacing one or two meals a week with plant foods like beans or lentils. These are great options that not only reduce saturated fat but also add fiber and protein to your diet.
3.3. Use wholemeal pasta
Wholemeal pasta is a healthier alternative to white pasta. When making pasta, choose a non-creamy tomato sauce, add as many vegetables as possible, and if you want to add cheese, use a small amount. These small changes will help you cut calories while still enjoying your favorite foods.
3.4. Add vegetables to your meals
A healthy diet is not just about cutting back on food, but also about adding more things to your meals, such as vegetables, whenever possible. Try new vegetables and experiment with different ways of preparing them to find the best one for you.
Vegetables are a great source of fiber, vitamins and minerals, which can help reduce the risk of heart and circulatory disease. They also help you feel fuller, which can help you stop snacking between meals.
4. Drinks
4.1. Choose low-fat drinks
Instead of a rich latte, try a low-fat cappuccino or latte. Better yet, try a plain black coffee like a filter coffee or an americano (add a splash of low-fat milk if you prefer white milk).
Say no to whipped cream in your hot chocolate, and if possible, serve it with skim milk instead of low-fat or whole milk. Use unsweetened cocoa instead of hot chocolate powder to reduce the sugar content. That way, you only need to add a little sugar or low-calorie sweetener to taste.
4.2. Ditch the sugar in hot drinks
If you usually add sugar to your tea or coffee, replace it with a low-calorie sweetener. Not all sweeteners taste the same, so experiment to find one you like.
You can also try gradually reducing the amount of sugar in your drinks. Although it may be difficult at first, you will get used to the less sweet taste and can skip it without feeling bored.
4.3. Drink fruit juice in moderation
Although fruit juices are a great source of vitamins, they contain a lot of “free sugars”, because the juicing process releases the natural sugars from the fruit’s cells. Try to stick to a small glass (150ml), or better yet, enjoy a portion of whole fruit and a glass of water. Choosing sugary juices and sugar-free soft drinks or diet versions can also help significantly reduce your sugar intake.
So, losing weight scientifically is not a journey of sudden change, but the result of small, consistent steps every day. When you focus on adjusting your eating habits, choosing healthy foods and controlling your portions, your body will gradually adapt and change in a positive direction without causing stress or fatigue.
The important thing is that you don’t have to be perfect at the beginning. Just start with a few small changes like the above, all of which contribute to making a big difference over time. Be patient, listen to your body and keep up your efforts, as they are all a solid step on the road to a healthy, fit and energetic body.
