Diet Changes to lose weight

If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking baby steps—not giant leaps—is the best way to get lasting results. (Looking to conquer your weight issues? Prevention has smart answers—get a FREE trial + 12 FREE gifts.)

A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2½ more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow, " says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University.

We've uncovered 15 simple steps (with proven results) to help you move more, eat less, and look and feel better than ever. Add just one or two a week to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter in a few months. Even better: Once these healthy habits become second nature, they'll benefit you for a lifetime.