Switched to black coffee. I used to love extra cream and sugar in my coffee. Not only did that add calories, it seemed to contribute to more cravings throughout the day. Black coffee ain’t great, but it made a huge difference.

Stop snacking.

Anonymous wrote:

Anonymous wrote:I may get attacked for this, but.....

I don't eat before noon, ever.

You won’t get attacked, but that’s hardly a small change. Intermittent fasting is a big change.

I would qualify this as a small change. But I can imagine it could make a big difference.

My son needed to go gluten free for health reasons, and I did it with him for support. I hated the gluten free bread and pastas, so I pretty much stopped eating those two things. Lost 15 pounds in a heartbeat.

Anonymous wrote:

Anonymous wrote:I may get attacked for this, but.....

I don't eat before noon, ever.

You won’t get attacked, but that’s hardly a small change. Intermittent fasting is a big change.

Maybe you can give some examples of what meets your definition of "small change." I consider this a small change. It isn't counting calories or macros, an exercise routine, a meal plan. I just....don't eat before noon.

And maybe it meets some definition of IF, but I don't think of it that way. I don't cut off eating at any hour of the night.

Cut alcohol

Drink only water. Cut out most juices, sodas, etc.

Anonymous wrote:exercise 5 days a week with a combination of weights and cardio - don't stop after you lose the weight.

Also not a small change

Anonymous wrote:I may get attacked for this, but.....

I don't eat before noon, ever.

You won’t get attacked, but that’s hardly a small change. Intermittent fasting is a big change.

Eliminating all drinks with calories except milk in coffee/tea and alcohol (to be honest I couldn’t make this happen fully until zero sugar sodas became more widespread as I am a soda lover and diet never hit but the zero sugar ones taste the same as regular to me).

Making it a rule to never eat a carb by itself 95% of the time. Always combine with protein and fiber (preferably a vegetable). I make exceptions for a treat like a really good croissant where it’s just not practical to add anything.

Stopping being a perfectionist about exercise. All movement counts and it all adds up, even shopping at the mall. I’m much more active now than I was when I thought I had to do insane workouts and get my heartrate up to 200 for it to count. Walking is my main form of exercise.

I may get attacked for this, but.....

I don't eat before noon, ever.

Anonymous wrote:Which veggies did you use?

Almost everything imaginable. I probably have 10-15 containers of cut up vegetables in my refrigerator at any time (some for cooking like mushrooms and onions and peppers; some for salads like cabbage and spinach and kale and beets).

exercise 5 days a week with a combination of weights and cardio - don't stop after you lose the weight.

Which veggies did you use?

I lost 100 pounds three years ago (and have kept it off). If I had to give ONE small recommendation to start, one that made a difference for me, it would be to spend a few hours every week chopping up a range of vegetables in a way that makes them easy to grab and use (either alone or cooking). It helped me to keep to a diet that was full of vegetables, which ultimately filled me up and helped me reduce.

What would other people say was a small change they made that ultimately helped them make a big change in their lifestyle?