When it comes to weight loss, it’s the little things that can really add up to make a big difference. Think “diet” and you might assume it requires a radical revamp of your life or misery-inducing restrictions. But when it comes to lasting weight loss, research shows you’re better off making small, consistent changes rather than aiming for a major diet or lifestyle overhaul. The key is that the changes are practical and sustainable so that you can permanently adopt them into your everyday life.   

In one study, people who made tiny adjustments to their eating habits were able to stick to their new routines—and had more success slimming down compared to those who didn’t incorporate the tips. To help shed pounds without making any huge changes, read on! 

Eat breakfast every day.  

Research shows dieters are more successful at losing weight—and keeping it off—when they eat breakfast. If you don’t already eat breakfast, try starting. If you are already a breakfast eater, try focusing on making the meal more nutritious. One suggestion: a whole-wheat English muffin topped with 1 tablespoon of peanut butter and 1/2 sliced banana. This meal delivers a modest 278 calories, along with filling fiber and protein. It’s also portable and ready in less than 5 minutes, so forget about using any “I don’t have time for breakfast” excuses.  

Downsize your dish. 

Studies show that we eat less when we use smaller dinnerware. The theory is that our eyes get tricked into thinking we are eating more because our plate is full, making the food portions look bigger. The result: we are satisfied with less food. Try eating your meals on salad plates instead of larger dinner plates. 

Drink lots of water. 

You’ve probably heard it before but this is one diet-friendly adage that’s tried and true, so start hydrating. Drinking water before eating a meal may help you lose weight. The water can help you feel full sooner, so you may eat less and, over time, weigh less.  

Display produce proudly. 

You know the phrase “out of sight, out of mind?” Not what you want when it comes to eating more fruits and vegetables. Produce delivers lots of nutrients but not a lot of calories. Plus, it’s packed with fiber, which helps fill you up. Don’t shove your beautiful apples to the back of the produce drawer, or bury your carrots under your other groceries. Instead, bring the fruits and vegetables front and center in your refrigerator or out in your kitchen. Try keeping fruit like bananas and oranges on the counter in a fruit bowl where they’ll be in plain sight. You’ll also be more likely to reach for diet-friendly fruits and veggies if they’re ready for easy snacking. Wash and slice celery, peppers and other delicious produce, and then pack them in baggies so you can easily grab them for a quick—and healthy—treat. 

Enjoy a small treat. 

Don’t banish all your favorite foods. Doing so may lead to failure. A drastically limited diet is not sustainable, and feeling deprived may eventually cause you to overeat. Savoring a small treat daily really won’t sabotage your weight-loss efforts, according to research. Keep the treats small—aim for about 150 calories or less. Try savoring two squares of dark chocolate or a 1/2 cup of ice cream. This is one habit most of us can stick with for the long haul.  

© Meredith Operations Corporation. All rights reserved. Used with permission.