10 Small Changes to Make for Big Weight Loss Results

Losing weight is tough to do, but there is a secret: make small changes, and you can lose and keep off the weight. In 2003, I lost 50 pounds, and I've kept it off, even after having a baby. Here are the top 10 tips that worked for me.

Incorporate movement into your daily routine. You don't need a gym membership to start burning calories. Small changes like taking the stairs instead of the elevator or parking at the back of the lot ways to start moving more. Start small, and increase the amount or exercise as you're able. The American Heart Association recommends 30 minutes of moderate activity 5 days a week for healthy adults. This can be as easy as walking around your neighborhood or playing pick-up basketball with friends. If you do have a stationary bike or treadmill, park it in front of the TV, where you're more likely to use it. For more information about exercise, visit americanheart.org.

Shop smart. You've noticed the white labels on all packaged food at the grocery store. Now it's time to read it. The first thing to look at is the serving size. You might be surprised to find that you're eating two or three servings at a time, which turns a 150 calorie cookie treat into a 450 calorie bomb. Don't be fooled by labels such as fat-free or multi-grain. Fat-free products can have as many or more calories simply by having a higher sugar content, and multi-grain doesn't mean whole grain. Two government agencies have a primer on how to read and use the nutritional labels. The United States Department of Agriculture posts information to mypyramid.gov while the Food and Drug Administration posts to fda.gov.

Keep a food journal. You might not be aware of how much you're eating or patterns in your eating habits. By keeping a journal, you're forcing yourself to notice what you're eating and how much. You can also record how you're feeling at the time, and over time, you might pinpoint events that trigger you to reach for the ice cream or potato chips.

Stop mindless eating. It's easy to snack eat in front of the TV, especially when a commercial featuring food airs. One strategy is to watch less TV, and never eat while watching. Another strategy is to keep your hands busy with a craft or hobby, such as knitting or cross stitch.

Incorporate healthy foods into your diet. Try new foods, and sneak healthy options into old favorites. You can toss extra veggies into your favorite meals. For example, stretch your pasta sauce with diced tomatoes, green peppers and onions, or cook smaller burger patties and serve with lettuce, onion, tomato and pickles.

Set realistic mini-goals. You overall goal may be to lose a certain number of pounds or to reach a certain size. Break this goal into smaller weight increments, or resolve to make one healthy lifestyle change per week. Make sure you reward yourself with a non-food treat that really is a reward to you. One woman's pedicure is another man's power tool, so choose your rewards to fit your personality. While you're at it, check out webmd.com for body mass index information and calculated fitness goals to make sure your ultimate goal is realistic.

Stay motivated. Visual reminders can be strong, so post a before picture on your refrigerator or on your desk at work. If you start getting bored with your new healthy routine, shake it up by changing how you exercise or what you eat. Change the produce you eat with the seasons, which can lower the cost of groceries. Strawberries are cheaper in June, and apples are cheaper in the fall.

Enlist sympathetic cheerleaders. A friend, a spouse, a co-worker or even your kids can be supportive of your efforts, especially if they exercise with you. You could also join a message board or online club with a weight loss focus.

Be nice to yourself. Losing weight is hard. It's impossible if you constantly tell yourself negative things. A good guideline is if you wouldn't say it to a close friend, don't say it to yourself. If you do have a set back, you can always get back on track by making a healthy choice at your next meal.