The Seven Little Things You Can Do to Completely Transform Your Diet

By Diana Bocco

According to a recent poll, 88 percent of Americans make health or weight-loss resolutions once summer gets near. According to that same poll, more than 60 percent of those resolutions are already out the window by October 1. Why? Because most of them are plain unreasonable.

Is there anything sensible you can do to make yourself healthier, thinner, and stronger year-round? “Forget about fad diets and strict fitness regimens, which do not take into account your own unique metabolism, preferences and overall goals,” says weight-loss authority Dorie McCubbrey, MSEd., PhD. Instead, “focus on developing a routine of self-care that takes you to your goals and feels so good that you’ll maintain it—and your weight success—for life.” Here are ten great examples:

CUT 100 CALORIES FROM YOUR DIET. While this may not sound like much, an extra 100 calories a day adds up to 10 pounds a year! Switch from regular to light mayo (and save 100 calories per tablespoon), steam your food or use nonstick cooking spray (instead of oil or butter), eat cornflakes instead of granola, or take the croutons out of your salad.

ADD ONE NEW VEGETABLE TO YOUR DIET EVERY WEEK. If you always eat the same vegetables week after week, you can try switching to different ones in your salads, your sauces or your scrambled egg mix. If you’re already eating your veggies, simply try to add an extra serving or an additional vegetable to your diet every seven days.

DUMP ALL-LIQUID CALORIES. One of the best things you can do for your health (and your waistline) is to give up sodas, artificially sweetened juices, and sport beverages. These liquid sugars cost money, offer zero nutritional value, and are very fattening. “High-calorie beverages don’t contribute to satiety, so if you drink them routinely, you are likely to overconsume calories leading to weight gain,” says Catherine Christie, PhD, RD, director of nutrition programs at the University of North Florida. If water and unsweetened tea won’t do it for you, look for light or diet options.

TAKE A MULTIVITAMIN. You’ve heard this one before. Now, actually do it.

GIVE UP ONE CARB A DAY. Rather than switching to a low-carb diet (which often works but leaves you weak, tired, and with bad breath), find the worst carb you consume during the day and give it up. Is it the doughnut you eat every morning? Switch to a mini-bagel, preferably whole wheat. Better yet, have scrambled eggs and a piece of fruit. Keep the baked potato at lunch, but give it up if you’re eating it only at night.

MAKE RED MEAT A RARITY. Saturated fat can lead to heart disease and increase your chances for cancer, high cholesterol, and gout. Red meat is also high in fat and has no major nutritional value except for its iron content, which you can get anyway from other proteins and dark green vegetables. Instead of beef, choose skinless chicken, turkey, or fish.

SWITCH to the “better” version of your favorite “bad” foods. Love dessert? Switch from ice cream to yogurt. You’ll save about 150 calories and gain a ton of calcium and beneficial enzymes. Or, choose an omelet over fried eggs and you’ll avoid artery-clogging fat and actually have a chance to add veggies and mushrooms to the mix.

In the end, it doesn’t have to be an all-or-nothing thing. Even little changes can make a world of difference.