small changes that make a big difference

Hey, slow down! Weight loss is no sprint, it's a marathon. So abruptly and drastically changing your routine is only going to leave you breathless and worn out. A more realistic approach to weight loss is to take it one step at a time, one day at a time. Little by little, it'll make a big difference.

Do Sweat the Small Stuff"Making small changes one at a time is a great strategy," agrees Howard Rankin, PhD, a South Carolina psychologist. "It's not overwhelming, and it results in a slower, steadier weight loss." Think of it this way, maybe cutting the cream out of your coffee seems like a small feat to you. But once you've got that down you can add another small feat, then another.

So, we asked people just like you — on the WeightWatchers.com Message Boards and in Meetings rooms — what small steps they've taken in order to make their way toward their weight goals. Here's what they had to say:

… About Small Eating Changes

• Water, water, water, water. (Your skin will look great, too!)
• Order half portions at restaurants, or share a full portion with somebody. Or ask for a "to-go" container when you order your food, and pack up half the portion before you even start eating.
• Cut back on butter and mayo.
• Limit fried foods to once or twice per week.
• Use less or no sugar in your coffee or tea.
• Replace ground beef with "Boca" products or ground turkey.
• Try at least one new food every week. If you're bored with what you're eating, you're more likely to give up.
• Eat fresh, raw veggies with sandwiches instead of chips.
• Measure your portions until you're sure you know what a cup, a half-cup, and a tablespoon look like. This will help you practice portion control, an essential key to weight-loss success.
• Try not to drink high-calorie beverages.
• Dip your fork in a side of salad dressing before each bite, instead of pouring it directly on your salad. You'll find that you are satisfied with much less than you usually put on.
• Find healthy alternatives to all your favorite foods.
• If you don't really love it, don't eat it.
• Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you're having.
• Always eat something for breakfast.
• Read food labels. Check serving sizes.
• Add vegetables to everything.
• Plan meals in advance; use that information to make out a complete shopping list.
• Give food to guests to take home.
• Write down everything you eat and drink, without fail.
• Plan ahead for special occasions by accounting for higher-calorie foods before you eat them.

… About Small Exercise Changes

• Take the stairs every single time they're an option. No more elevators or escalators.
• Make exercise a priority, not an inconvenience.
• Park far from your destination, so you're forced to walk — this works at the supermarket, the mall, wherever. (This also helps you waste less time looking for a parking space!)
• View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity.
• Take the grocery cart back to the store when you're done loading your bags into your car.
• If you take public transportation, get off one stop early.
• Work out with a buddy.