15 Small Changes for Big Weight Loss Results

Whether you’re just getting started or just want to lose those last 10 pounds, these little changes can have a big impact on your weight loss.  While losing weight and getting healthy can be difficult, sometimes, we over complicate it!  With many of my clients, I find that it’s better to start off with small changes, and gradually add more lifestyle changes over time.  That way, it’s not a huge adjustment all at once (making you more likely to stick to it and actually see results).

15 Small Changes for Big Weight Loss Results


  • Do simple swaps.  Instead of refined carbs (like white bread), try whole grain carbs.  Instead of sour cream, try plain Greek yogurt.  Try adding things like hot sauce and mustard (both low in calories) to spice up your food.
  • Drink more water.  This is such an easy way to see a change in your health, yet most of us don’t drink enough water throughout the day.  A simple rule is to drink half your body weight in ounces!
  • Take the stairs.  When you’re in the office, at the mall, or anywhere the offers the option of an elevator, just take the stairs instead!  Getting in those extra steps can make a big difference.
  • Eat at home.  If you’re big on eating out, try eating one extra meal at home each week.  Restaurants and fast food restaurants are notorious for adding extra oils and fats to your food.
  • Shorten your eating window.  An easy way to lose weight quickly is intermittent fasting.  Instead of eating from when you wake up to when you go to bed, you shorten your eating window during the day.  For example, I eat for 8 hours a day and fast for 16.  Eating from 12pm – 8pm is a simple way to make sure my body gets into a fasted state and actually digests what I’ve consumed (and burns fat too).
  • Walk.  A short walk each day can be the first step to adding meaningful exercise into your life.  If you’re intimidated by the gym or fitness programs, start out slow and walk.
  • Cut the soda.  There are so many of us who drink our calories (and don’t even think of it as consuming calories).  If you’re big on soda or sugary drinks, try cutting back a little bit at a time.  Look at the calories you’re consuming each day and let that be your motivation.  Drinking flavored water or a sparkling water can help you kick the habit.
  • Get more sleep.  Getting more sleep is easier said than done, but treating your body right and giving it time to reset is so important, especially when it comes to losing weight.  If you could go to bed even an hour earlier each night, it could have a huge impact on your health.
  • Try daily greens.  I’ll be the first to admit that I’m not great at getting in my vegetables.  That’s why I started drinking my greens every day.  It’s an easy way to make sure I’m getting in those important nutrients without stressing myself out counting vegetable servings.
  • Wait ten minutes before getting seconds.  Just because you feel like you can eat more, doesn’t mean you should.  It takes a little while for our bodies to tell our brains that we are full.  You should be eating until you’re 80% satiated.  This will help you avoid overeating and help you lose weight.
  • Find a supportive partner (or partners).  Having someone on your side that you can text or call when you’re feeling tempted can be a game changer when it comes to losing weight.  If you can find someone who’s willing to workout with you… even better!  If you’re looking for a little motivation and support from other women who are trying to lose weight, join my free Facebook group!
  • Portion out your snacks.  Avoid taking the whole bag of chips to the couch with you while you’re watching Netflix.  We’ve all been there.  Next thing you know, the bag is empty and you feel like a true couch potato.  Instead, portion out a handful of chips into a small bowl and when they’re gone… they’re gone!
  • Treat yourself… but not with food.  Anytime you reach a goal, treat yourself, but not with food!  Quit using food as a reward system and buy yourself a new shirt or get yourself a manicure.
  • Don’t trust the packaging.  Just because something says “organic” or “low fat” or “sugar free” doesn’t mean it’s good for you.  Learn how to read a nutrition label and understand what you’re putting into your body.
  • Set small, manageable goals.  Instead of saying “I want to lose 20 pounds”, start by saying, “I want to lose one pound in the next 2 weeks.”  You can also make goals that don’t revolve around the scale like “I want to cook at home 4 days this week” or “I want to eat vegetables with every meal.”  Smaller goals are quicker and easier to accomplish and add up over time.

Want more simple tips and tricks to lose weight and stay healthy?  Join my free Facebook group, Wellness and Weight Loss,where I host monthly challenges, share recipes, and support and motivate women on their weight loss journey.

Ready for MORE?  Join the next round of The FASTer Way to Fat Loss where we implement these and other strategies to help you get into the best shape of your life.  Learn how to count your macros, take part in intermittent fasting, and use carb cycling to reach your weight loss goals!

Learn more about the program and register HERE!

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