Small changes really do add up when you're trying to lose weight. Consider this: You can lose 10 pounds in one year by cutting just 100 calories a day. For best results, keep it simple and make changes gradually, says Mary Beth Kavanagh, MS, RD, a nutrition instructor at Case Western Reserve University, in Cleveland. "People try to make too many changes at once and they just can't maintain them." Here are a few easy ideas to help you get started.
Diet trap: Fancy coffee drinks
You love mochas and lattes, but they can be loaded with fat and calories. The result: You end up drinking lots of calories and may still feel hungry when you're done.
Quick fix: Request skim milk in a medium latte and save 100 calories and 14 grams (g) of fat. Hold the whipped cream and save another 50 calories or so.
Diet trap: Soda pop
Soft drinks are a major source of calories, with 12 ounces weighing in at 150 calories. Even worse, most vending machines and convenience stores offer larger sizes with even more calories.
Quick fix: Switch to diet soda, unsweetened flavored waters or, better yet, drink ice-cold water with a squirt of lemon or lime juice.
Diet trap: Cheese
One slice of cheddar cheese packs about 110 calories and 9 g of fat.
Quick fix: Switch to reduced-fat cheese and part-skim mozzarella to save about 60 calories and 7 g of fat, yet still get the calcium for strong bones.
Diet trap: Eating from the bag/box/carton
Quick fix: Handfuls of snacks add up quickly. Before you know it, you've eaten half the bag and 600 calories or more, says Kavanagh. Count your chips or crackers, place them in a bowl, and put away the snack. Read the nutrition label to find out what is counted as a serving.
Diet trap: Greasy pizza
Quick fix: Dab off about a teaspoon of oil with a napkin. From two pizza slices, you'll save 80 calories and 9 g of fat.
Diet trap: Gigantic restaurant portions
Quick fix: Ask your server to bring a doggy bag to the table along with your meal. Pack up half right away and enjoy as leftovers.
Diet trap: A salad swimming in dressing
Quick fix: Request your salad dressing on the side, and try the fork-spear method: Dip your fork into the dressing with each bite and then spear the lettuce leaves. You can still make your salad as tasty as you like it.
Diet trap: Fried foods
Quick fix: Try broiled chicken tenders instead of breaded and fried. Or make homemade oven fries. Slice potatoes into wedges, boil them until almost cooked, spray lightly with olive oil or cooking spray and bake until crisp.
Diet trap: Dessert
Quick fix: Think of dessert as a special treat--not a nightly affair. If you must have dessert, keep your portions in check, or go for a chocolate square instead of a candy bar. Stock the freezer with fruit bars and sorbet.