3 Small Diet Changes For Big Health Results

You don’t always need to make big changes to get big results. Sometimes making some key small changes can be just as powerful!

1. Soda, So Don’t

There may not be a magic pill to help you to lose 15 pounds – but giving up soda is about as close as you can get to that magic pill. In most types of soda that we buy, there is about 150 calories for every 12 oz. can. If you’re currently drinking one can of soda every day, just by NOT drinking that one can you will save 1,050 calories per week. One pound of fat is about 3,500 calories, which means if you stop drinking one can of soda per day for an entire year – that is 15.6 pounds of fat loss! And how many people are really only drinking one can per day? Imagine the results!

Drinking soda throughout the day also causes our bodies to produce insulin in order to process the sugar in the soda. This ultimately can lead to insulin resistance and diabetes.

Instead of soda, try flavored seltzer water or sparkling water with fresh fruit added to it. Both provide lots of flavor and variety without all of the sugar or sugar substitutes.

2. Cut Out After Dinner Snacks and Deserts

After dinner snacks and desserts are hard to resist, but if you can do it there are SO many benefits. Not eating after dinner reduces the number of calories you take in. This helps with weight loss and allows the digestive system to take a break. The break from eating also helps to prevent heartburn and improves sleep. It allows the body to spend more time restoring itself during sleep rather than working hard to digest food.

To help ease after dinner cravings and curb the habit of eating at this time, try drinking a relaxing caffeine and sugar free tea instead, such as a cinnamon plum tea or a relaxing chamomile!

3. Eat Sustaining Foods

Fiber (like whole wheat bread or oatmeal), healthy fat (like fish or olive oil) and protein (meats and cheese) have all been shown to help keep you full. Try to make sure you’re incorporating these into meals and snacks to help you not eat extra unneeded calories throughout the day.

Here is an example menu for one day:


2 scrambled eggs, 1 piece of whole grain toast (Ezekiel Brand is my favorite) with butter or ¼ avocado and ½ cup of fresh fruit.


Garden salad with chicken breast or grilled salmon and olive oil and vinegar dressing.


Apple or banana and nut butter.


Mediterranean Turkey Meatloaf with steamed broccoli and a side garden salad. This is one of my favorite Turkey Meatloaf recipes http://www.foodnetwork.com/recipes/giada-de-laurentiis/turkey-meatloaf-with-feta-and-sun-dried-tomatoes-recipe-2014108

These few small changes can have a big impact on health and weight loss to keep those New Year’s Resolutions going strong all through 2018 and beyond!

Authored by Kimberly Gebert, RD, CLS

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