7 Diet Tweaks For Weight Loss

June 10, 2013

Weight loss can be very dramatic. Someone who drinks 2,000 calories a day can decide to give up Coke and drop lots of pounds fairly quickly. But most of the time, weight loss comes in very small packages. These little tweaks lead to a gradual loss over time (gain also works this way too, unfortunately!) Luckily small tweaks can make weight loss happen almost without noticing. Here are 7 tweaks I have made lately to aim to create some deeper dips in my squiggly line.

snackssquare

1. One change that has made quite a bit of an impact is brushing my teeth after lunch. I can’t tell you how often I just want to eat to have something change the way my mouth tastes. When I worked outside of the home I often brushed after lunch, but at home it’s easier to just pop a piece of chocolate. Instead of looking for something sweet, I’ve been brushing and any nibbling that used to happen from 1-4pm is no more.

2. I don’t have any dessert in my house. I mean ANY!! I used to keep chocolate chips on hand for a batch of cookies, some ice cream in the freezer for a Saturday night, Biscoff cookies and dark chocolate bars for unexpected company or an every-now-and-then craving. For the longest time I could resist them. One of the bags of dark chocolate chunks I ate this spring for dessert I had had since a blog conference years before! Something to do with breastfeeding or my emotions/hormones after having a baby caused all of my self control to go out the window. I didn’t get rid of any of the desserts – I ate them all gradually over time. And then I refused to buy more. I no longer feel deprived because there’s nothing in the house to deprive myself of. I am a very all-or-nothing type and I find it’s easier to not have any available than it is to know it’s there and resist. Willpower is hard, so I try not to even test it.

3. Speaking of not buying more, I’ve been going grocery shopping when I’m satisfied and feeling healthy and motivated. After a workout, perhaps. And usually in the mornings verses the late afternoon. I make better choices while there and then the food in my house is healthier when I get home.

4. My favorite afternoon snack is a bowl of yogurt topped with granola, peanut butter and any other crunchy toppings. It’s really filling, but also can really pack a lot of calories into a few bites. While there’s nothing unhealthy about this combo, I’m sure I don’t need a snack that big to get me to dinner. Instead of a yogurt bowl I’ve been turning to the fruit bowl and I’ve kept the granola out of the house for the short term (along with other foods that are way too easy/fun to overeat). I’ll still add some yogurt or crunch to my fruit in the form of cereal or chia seeds, but I make the fruit the star of the show. This is especially fun now that berry and stone fruit season is here!

5. In the spirit of this post, I’ve been having a salad for lunch everyday. My proteins and toppings change, but the salad is the same. The good news is I love salads, so this is a no brainer for lunch and guarantees I’ll get at least one bowl of greens in everyday.

6. People often comment “If I owned a bakery I’d be out of control!” It is so easy to get out of control when I’m around our sweets. I could ask Matt to bring home a free cookie every single night, but I know better and so does he, so he only brings home our whole grain breads. Every so often he’ll surprise me with a new muffin or sweet to taste test, but for the most part all of our delicious sweets and sweet breads stay at the bakery and not at my house.

7. Also in the spirit of keeping variety to a minimum, I’ve been making an effort to have only one open nut butter at a time. OK, two Smile Because they don’t go bad, it’s easy to get carried away with 5-6 different open kinds – each with their own use – to choose between. And that can lead to a taste-test-a-thon. But sticking to one, especially if it’s a simple peanut, sunflower or almond butter, makes overindulging much less likely.

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{ 107 comments… read them below or add one }

1 Cait's Plate June 10, 2013 at 8:23 am

Great post Kath! And I agree – it’s very individualized based on what the person was doing before and what they switch too – but I ALWAYS recommend people make small changes that will add up big.

Big changes that add up big only last for so long…you want your weight loss to last longer than the process it took to get there!

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2 Alex June 11, 2013 at 10:46 am

Cait, I love this comment it’s so true in terms of what is realistic and what’s not!

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3 Annie @ my fuel and fitness diaries June 10, 2013 at 8:25 am

I hear ya girl…this is SO, so true. No matter how “healthy” one eats, the little nibbles and extras can be the difference between loss, gain or maintain! Thanks for the reminder as Im trying to reign these in myself right now!

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4 Leslie June 10, 2013 at 8:29 am

Love these ideas. Salads for lunch has been my latest and for me, it just takes a little prep ahead (having the protein cooked/ready, some veggies chopped up) and I will choose a salad every day. If I have to take too much time to make it, I will start in on something else and not always make a good choice. I might need to try the teeth brushing after lunch as well.
It all must be working for you – you look great in the photos from your sister’s wedding!

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5 Beth @ Mangoes and Miles June 10, 2013 at 8:53 am

These are some great tips! I actually might try having a fruit bowl instead of a yogurt bowl–it’s so easy to rack up the calories with the yogurt bowl, and let’s be honest, I don’t need THAT big of a snack! :) Another one of my tips is making homemade childhood favorites. Instead of buying pizza or bagel bites, I typically make my own. That way, I can control everything that goes in/on it!

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6 Ali @ Peaches and Football June 10, 2013 at 8:57 am

Great tips! If only all the foods I love were not so unhealthy, I would be set for life! :) I’m actually starting a diet this Friday with a friend so I can start to lose some weight before my wedding next May. Figured I’d better get started now rather than wait until the last minute and panic!

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7 Kelsey @ Fueling Strong June 10, 2013 at 8:59 am

Great tips! I usually pop a piece of sugar free gum in after a meal to keep me away from sweets. I’ll have to try brushing my teeth though, sounds like an even better idea!

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8 Katryn June 10, 2013 at 9:03 am

This is kind of unrelated and I’m sorry if you’ve been asked this question before but do you keep your nut butters in the fridge after you open them? I usually don’t but I was just reading somewhere that they can go bad if they’re not refrigerated? I don’t like keeping them in the fridge cause then they’re so hard but I also don’t want to eat nut butter that is going bad!

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9 KathEats June 10, 2013 at 9:04 am

I don’t…against the company recommendations. I’ve never had a nut butter go bad or rancid on me, but I suppose it could happen in hot weather if it was out long enough.

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10 Katryn June 10, 2013 at 9:09 am

Good to know! Nobody likes having to go at their peanut butter with a sharp knife to get some out. Anyway, thanks for the awesome post and do-able diet tweaks! Well, except for the ‘no ice cream in the house’ part…that one is tough. ;-)

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11 Grace June 10, 2013 at 10:38 am

I’ve had almond butter go bad on me when I left it out for a few days. However, I only buy nut butters without any additives at all (like MaraNatha’s almond butter, or the “grind your own” at my health food store), so I imagine they go rancid faster than the ones that Kath uses (maybe the extra sugars/oils in them help preserve them?).

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12 KathEats June 10, 2013 at 11:31 am

I buy grind your own too and have never had that happen.

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13 Keeley June 11, 2013 at 11:14 am

Just so everyone knows — natural peanut/almond butter should be totally fine out in the pantry for around 3-4 months! The reason you’re advised to keep it in the fridge is to prevent separation, but if you don’t mind giving it a quick stir, keeping it in the pantry is totally fine!

I like to keep our Wild Friends Nut Butter in the pantry to keep it more spreadable :)

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14 Erin June 11, 2013 at 11:15 am

I’ve had nut butter go rancid as well. The unsaturated fatty acids found in nuts are prone to oxidation, especially in the presence of heat or light. When they become oxidized, not only do they develop off-flavors, but the health benefits of the unsaturated fatty acids deteriorate as well. For anyone wanting to ignore the refrigerated storage, at least try to store it in a cool area of your kitchen away from sunlight to slow the process.

Sorry, food science nerd here. I couldn’t help but chime in :)

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15 KathEats June 11, 2013 at 12:27 pm

I think I just eat them too fast : )

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16 Melissa @ ReThreads Charlottesville June 14, 2013 at 3:03 pm

I’ve read that because peanut butter can grow a specific carcinogenic mold, they should be kept refrigerated.

http://www.slashfood.com/2011/04/25/is-your-peanut-butter-carcinogenic/

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17 Jelena@FabLifePhD June 10, 2013 at 9:12 am

I have recently gradually lost about 8 pounds, and the trick was in healthy snacking. In the lab we go for a lunch at 11:30, and I get home for dinner only around 7 pm. I had random attacks to the vending machine or bakery across the street. Now I pack my snacks every morning, but in single serving portions. Meaning not a bag of trail mix, but only a small plastic box with single serving.

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18 Alisha @ Gluten Free Perspective June 10, 2013 at 11:17 am

I completely agree with you! I’m trying to lose a few pounds and healthy snacking has been so key for me as well! I keep my purse stocked with snacks and I always have cut up fruits and veggies in the fridge for grab and go options. I also love a rice cake with some nut butter and a little bit of jelly. I keep things like that in my office @ work.

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19 Lisa June 10, 2013 at 9:13 am

Fantastic, honest and insightful. I, too, am a very all-or-nothing type and soooo envy people who can casually keep desserts in the home. I’ve had too many over-indulgences to know that this is just not me and if I’m craving something sweet, I will buy ONE item, not a whole bag (despite how this irks my frugal side…).
The salad for lunch is also something I do – keeps me on track, gives me a quick feeling of accomplishment (yay, several servings of veggies, done!) and sets the foundation for a healthy day.
Thanks for this post!

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20 Ashlee@HisnHers June 10, 2013 at 9:14 am

Awesome tips! You look great so I now they’re working!

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21 Anna June 10, 2013 at 9:23 am

Great post! I’d like to ask a beginner’s question though since I’m just starting to try to get myself to eat more salad. How do you build your salad i.e. the components that you find necessary to make your salad satiable? Your salads always look so good and mine always looks so uninspiring. :(

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22 KathEats June 10, 2013 at 12:40 pm

I try to make sure my bed of greens has ample protein, carbs and fat. So maybe an egg, avocado and some bread cubes or a No Bull Burger, bleu cheese/almonds and fruit on the side

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23 Ttrockwood June 16, 2013 at 7:26 pm

Hi-
I recommend this post:
http://Www.choosingraw.com/how-to-build-a-meal-sized-salad/
She gives some great specific advice as well as including links to some awesome salad recipes

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24 Sarah @ The Smart Kitchen June 10, 2013 at 9:25 am

I am the SAME way with nut butters. If I have one (or two…sometimes three) open, then I’m much less likely to overeat it. At one point, I probably had ELEVEN different kinds open–Nutty Butter tests, stuff I had bought, whatever–and I would literally think, “Wait. I might have forgotten what that tasted like!” Eleven open jars means eleven dips (or more…who can go in just once?) :)

P.S. The new Whole Grain Goodness bread might rival the Tuscan Sourdough as my new favorite GH bread! So hard to say…and so hard to resist when they are on my counter at home….

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25 Ashley @ My Food N Fitness Diaries June 10, 2013 at 9:38 am

Way to go Kath! Sometimes those little tweaks are the hardest things to change, but you’re right, they can make such a huge difference. This is a great reminder for me too as I’m trying to get off a few of those pregnancy pounds!

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26 Georgia-Mae Morrison June 10, 2013 at 9:40 am

These are great tips! And I love that they’re very do-able and gradual. No need to go insane counting every calorie and eating oat cakes three meals a day. Making small changes adds up to big results over time, without the post-starvation crash that leads to gaining all the weight (and more) back. You’re a very healthy example to everyone out there!

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27 Laura June 10, 2013 at 9:40 am

Love these tips and love your philosophy to weight loss. Do you reduce alcohol consumption while dieting, or no? And if you don’t mind, how many lbs are you looking to lose? Thanks for sharing so much of your personal life–I know it can be grueling, but I really appreciate it, especially because you are an RD, and so many other bloggers I feel give unprofessional advice that seems like restriction!

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28 KathEats June 10, 2013 at 12:40 pm

Yes, I definitely try to cut back on alcohol when trying to lose. I try to stick to weekends only

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29 Chrissy June 10, 2013 at 9:40 am

Great post, Kath! I used to use the tooth brushing trick a lot and kind of forgot about it. Thanks for the reminder that little steps add up.

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30 Sara June 10, 2013 at 9:42 am

Helpful tips, thank you. I also just can’t buy certain things (sweets!) and keep them in the house. I can’t have a pint of ice cream and just eat a half cup of it. No self control! So therefore I just don’t buy it.

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31 Karen June 10, 2013 at 9:45 am

Yes…sensible tweaks always trump dramatic overhauls when it comes to lasting weight loss when we are talking re. a few unwanted lbs. I’ve always been a big proponent of keeping “treat” type food out of sight…in fact, it never even occurs to me to purchase those items. There’s plenty of opportunity to consume these foods in limited quantities when I’m out and about. (BTW, you’re looking as fit and trim as ever in recent photos, and more importantly, you aren’t feeling deprived in the process. Terrific job, Kath!)

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32 Becky June 10, 2013 at 9:52 am

I started making granola using fruit butters – the recipe is so simple – oats, fruit butter & whatever nuts I feel like throwing in. The only fat is from the nuts and you can put in as many or as little as you feel like. It’s two cups oats to one cup fruit butter. Bake at 325 until done (about 35 minutes or so).

Popcorn is my go-to afternoon snack. It’s quite filling and fixes that salt craving. I tend to not put a whole lot of butter on it, making it healthier. I always keep lots of fruit in the house for snacking too. I do have a secret chocolate stash though – I tend to buy the individually wrapped pieces so I don’t sit there and eat it all at once. I just need that one little bite a day.

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33 melissa June 10, 2013 at 10:00 am

Do you have a recipe for lavender salt?

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34 KathEats June 10, 2013 at 11:51 am
35 mel June 10, 2013 at 12:33 pm

wrong website??

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36 KathEats June 10, 2013 at 12:38 pm

Thanks, fixed

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37 Claire @ Health Nut Claire June 10, 2013 at 10:02 am

I contribute my recent freshmen weight-gain more to my new found love of nut butter than to college drinks! I had TEN different kinds in my cabinet at one point. Who am I?

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38 Jane @ Not Plain So Jane June 10, 2013 at 10:47 am

Great tips! For people who don’t have a ton of weight to lose it comes down to the little details. I try not to keep dessert things in the house either. Out of sight, out of mind. I’d rather indulge when I’m out at a bakery or restaurant!

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39 Carrie June 10, 2013 at 10:47 am

This post resonates for me too. My son is 7 months old and still have some pounds to shed. Since I’m still nursing sometimes I think I worry I am not getting enough fats or use that as a mental excuse to “not deprive myself” if I feel hungry, when really it might just be an excuse to go for the mid-morning muffin. How have you been thinking about being sure you get enough good fats for breastfeeding? Of course hard to rationalize that chocolate is needed for making good breastmilk… if only!

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40 KathEats June 10, 2013 at 12:39 pm

I really don’t worry to much about my diet since I know that I do get a good balance of fats, protein and carbs. I definitely don’t think you need a 10am muffin just to keep your milk’s fat up : ) But if you’re hungry, perhaps. I might try having fruit/almonds instead and see how your hunger does

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41 tiffany June 10, 2013 at 11:03 am

i’m similar to you…must screen the foods that i buy to make sure they’re not tooooo tempting. :) getting back into a work routine with set meal times (healthy dinner leftovers!) has eliminated boredom snacking and will hopefully help me lose a few pounds, too. no more late-night eating while pulling all-nighters studying.

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42 Amanda June 10, 2013 at 11:07 am

I brush my teeth after every meal and sometimes after snacks, too, if I’m home or at work – toothbrush at both places. It makes such a big difference. Any thoughts of wanting something sweet vanish once I have the sensation and taste of clean teeth!

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43 Emily @ Life on Food June 10, 2013 at 11:10 am

Thanks for this post. I hate it when magazines have articles about 5 quick fixes and then proceed to list unhealthy habits I don’t have. I cannot cut back on soda when I don’t drink it to begin with. I love the teeth brushing. I do that after dinner but after lunch is something I know would be helpful.

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44 Aisling @ Sunny Side Up June 10, 2013 at 11:34 am

I loved reading this post Kath. I too have seen a few pounds creep up and am trying to get rid of them with small tweaks. I’ve stopped making granola and nut butter (for a while) and I always brush my teeth after lunch. Evenings after dinner are my worst time so I must remember to brush my teeth then too.

Like Jelena I now pack my snack (nuts) in a small tuppeware so I can’t keep grabbing handfuls. I also try to eat enough during the day so I’m not starving at night. I often make homemade veg soup and have a cup of that when I get in from work and am feeling nibbly, it helps with the hunger and is a great way to get more veg into the day.

I also have a few motivational pics/quotes up on the inside of my wardrobe to give me a boost every morning.

Thanks for the extra motivation, keep ‘em coming, they’ll be gladly received!

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45 Alex June 10, 2013 at 11:35 am

Those are great tips Kath! I agree with you about brushing your teeth after a meal because it is so easy to eat something just to get a certain taste out of your mouth. I’m not trying to lose weight, but one of my favorite health tips is to make a big green juice and put it in a to-go cup to drink on the way to see my friends when we go out. By the time I get there, I’m slurping down the last few sips and I’m less tempted to eat something I’ll regret (if you leave the pulp in and have a smoothie it’s also quite filling). Instead, I can share a single order of fries with a few others and maybe one hard cider and not feel like I’m missing out. The plus side is I wake up the next morning feeling refreshed and still fairly healthy when my friends might be feeling the effects of the night before :)

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46 Sydney @ Trust the Skinny Cook June 10, 2013 at 11:52 am

Yay for #5! I swear keeping my lunch as a salad everyday is what make me lose the last 2 lbs from pregnancy + a couple more! Don’t let anyone tell you that it’s “too restrictive” either… salad possibilities are endless! To me, that daily big bowl o greens serves as my “vegetable insurance policy”… I know I at least have that one healthy constant in my day.

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47 Lindsay June 10, 2013 at 11:57 am

These are great tips — especially about grocery shopping at certain times. I feel like I make better choices in the aisles after a workout because I’m motivated to stay on that healthy track. I’m going to pin this :D

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48 Tracy June 10, 2013 at 12:08 pm

I’ve recently adopted your nut butter rule as well. I’m definitely quilty of the taste test-a-thon!

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49 Kelley June 10, 2013 at 12:28 pm

Thank you for this! Ever since i had my baby, my eating has been out of control. It didn’t matter much when I was breastfeeding because I was still dropping weight, but now that I’ve stopped, I’m not burning as many calories and they are definitely starting to add up. Time for some habit changing. Thank you!

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50 Dana June 10, 2013 at 12:33 pm

I have a shameful confession. I binged very badly on Saturday night. I ate an abundance of food all day long (so I was not “underfed” all day). Saturday night I got completely emotional and ate a 85 gram bag of popchips (yes the entire bag), a tub of yogurt, 2 cups of watermelon, and several dozen servings of hummus on crackers. This was about 11 pm.

Shameful of most? I am unable to exercise at this time in my life and have a bowel condition that prevents “voiding” food easily if at all. So that food and waste? Just festering in me. The hardest part is the guilt and how to deal with the week after. I just don’t know anymore.

Apologies for such a sad pathetic reply. You are doing great Kath. I am at the bottom of a hole and feeling quite badly about myself and worse, my body is showing and reacting that way to tell me. I almost (almost) wonder if I ought to get a colonic to refresh my body, but not sure about that stuff.

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51 Ray June 10, 2013 at 1:06 pm

Please don’t get a colonic. That is not a healthy choice for anyone but especially not for someone with GI issues. I strongly recommend OA (overeaters anonymous) – you are not alone. Don’t become paralyzed by shame! It’s going to be ok.

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52 Anna June 10, 2013 at 8:06 pm

Dana, thank you for being so brave to write this post. I am sure you are not alone when it comes to emotional eating and overeating in general, but don’t give up – tomorrow is a new day and just because you had a bad weekend does not mean it needs to be a bad week. I don’t know much about colonics, but I agree with Ray that it is not a solution to the problem. Instead, join online weight loss groups to track your progress, perform exercises that you can do while sitting down (if you can’t stand to exercise), enlist your friends for motivation, and stock your kitchen with foods that discourage you from binging (i.e. raw fruits and veggies). In my experience, I am more likely to overeat with crispy, salty snacks than raw broccoli and berries!

Again, thanks for your brave post, and get back on that high horse!

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53 Alison June 10, 2013 at 12:52 pm

Inspiring post!
Two quick questions:
1. Which lettuce do you usually use for your salads?
2. Brand and/or name of salad dressing?

Thanks!

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54 KathEats June 10, 2013 at 1:08 pm

I use Earthbound Farms spinach in the winter and lettuce from our garden the other seasons.

I really don’t like bottled salad dressing except Annie’s Woodstock on occasion. Normally I just drizzle on olive oil + an aged, thick balsamic vinegar or some honey/lemon/lime juice.

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55 Kinsella June 11, 2013 at 3:55 pm

I am so inspired by your new salad resolution. Thanks for the great idea. We have a big backyard garden, but there are still so many months that I have to buy salad grens. After about June here, it gets too hot in the summer and they get bitter so we’re back to the bagged salads. Plus I hate bugs & dirt : ) You are amazing–lucky girl with a gardener husband! that you only have to buy greens in the winter. I’m going back through your posts now to admire your salads, now that I know they come from your garden. That is seriously badass. I need some motivation to get out there and weeding because it’s 95 today.

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56 Karen June 10, 2013 at 12:58 pm

Hey Dana…don’t be so hard on yourself! We’ve all had episodes of emotional eating. Today is a new day…you’ll feel a lot better after a day or two of plant strong eating. Chin up:)

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57 Stephanie June 10, 2013 at 1:01 pm

Your grocery store tip is spot on. I’ve found that if I’m hungry when I shop I tend to overbuy. I found your salad tip interesting because I’m the opposite. I like to have all of my meal components separate so that I can savor each food on its own. I guess I’m just not a mish-mash type of person. But I do love the idea of making room for greens daily. It seems like all of your remaining tips deal with self-control. Have you ever thought of dealing with the root issues (willpower, compulsion to eat certain foods, etc) rather than just enacting stop-gap measures like clearing the house of tempting foods and brushing your teeth? It seems like that would encourage weight loss as well as model long-term healthful eating attitudes for your growing son.

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58 Fran@BCDC June 10, 2013 at 1:20 pm

Great tips! Thanks for sharing them. They all make perfect sense!

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59 Farah June 10, 2013 at 1:43 pm

I may need to limit my open jars of nut butters too. So guilty of constantly dipping a spoon into a random jar for a snack.

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60 Farah June 10, 2013 at 1:45 pm

Though I just doomed myself by buying a small jar of Artisana Cacao Bliss that was on sale….delicious!!! Uh oh…

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61 Vidya June 10, 2013 at 2:39 pm

Kath, thanks for such a helpful post. I loved tip #1 the most. Kath, can you please do a post on how you keep yourself motivated for working out regularly? That’s really becoming very hard for me. I’d definitely use some tips from you on this.

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62 Molly June 10, 2013 at 3:23 pm

Do you still post to your app? Mine hasn’t updated in some time

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63 KathEats June 10, 2013 at 6:31 pm

Unfortunately the company who published the app is no more, so the app is gone : ( I need to work on a replacement

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64 Nicole June 10, 2013 at 3:36 pm

Those are wonderful tips! I especially like th one about not opening a bunch of different nut butters at once. That tip can apply to anything. It’s a lot more tempting when there’s 10 varieties of something rather than 1 – personally, I feel more compelled to eat more so I don’t “waste” the food. But waste < waist, so now I just buy/open what I need and I don't have that temptation. Also, I find that storing food in the pantry/fridge has greatly reduced my snacking. When something's visibly on the counter, your mind starts to whine "awhhh I'm hungry!" Out of sight = out of mind :D

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65 Iris June 10, 2013 at 3:43 pm

Loved this post, Kath!! You have such an honest and rational approach to weight loss – so refreshing to see. I especially agree with #3. Grocery shopping can be either a great facilitator for weight loss or the bane of the best efforts, depending on what I buy! Going to the store when I’m in the right state of mind (committed, calm, and motivated) makes a huge difference for me too.

As for keeping treats out of the house, I did that for a while and I do think it helped. I started feeling frustrated, though, and I wanted to be able to keep those things around so I wouldn’t feel deprived. I started eating them simply because they were around and easily available, and I’m wondering if I should take a page from you book and stop buying them! I can always get single servings of them at the coffee shop or at restaurants, instead of having them in my house. :)

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66 Susan H @ The Food Allergy Chronicles June 10, 2013 at 4:35 pm

Great tips…I love my lunch salad too. :) Another great tip I would add would be to think of ways to add a bit more activity into your day…park a little further away from work or the store, walk to the store, take the stairs…just adding a few more steps to your day can make a difference. :)

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67 Amelia Winslow June 10, 2013 at 5:01 pm

What wonderful, practical tips! Even when you know these, it’s motivating to have the reminders.

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68 Caitlin June 10, 2013 at 5:15 pm

I’m the same as you when it comes to willpower- I’m very all or nothing. I let myself have one cheat day/week and I also let myself enjoy a bit of chocolate at night after dinner and it works for me, but I know if I let myself slide a little bit here and there next thing I know I’ll have devoured 3 chocolate bars and no longer fit into my jeans.
Oh and a nut butter taste test-a-thon sounds like the greatest idea in the universe.

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69 Shel@PeachyPalate June 10, 2013 at 5:25 pm

Ha that’s totally me with the nut butters! Some great tips Kath! Really practical!

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70 Liz June 10, 2013 at 6:32 pm

Great post Kath. I also noticed you are having more eggs on breakfast that your regular oatmeal. Is that to increase the protein/decrease the carbs at breakfast?

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71 KathEats June 10, 2013 at 6:41 pm

It’s only because I’ve been craving eggs since Mazen was born. I still have toast and fruit for carbs at breakfast.

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72 Liz June 10, 2013 at 9:58 pm

What a coincidence! I’ve been craving eggs since I see them more in your breakfasts entries!. Yep, your Blog give me cravings ;)

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73 Jessica @ Chocolate Covered Chickpeas   June 10, 2013 at 7:08 pm

Great tips, Kath – I will keep #3 in mind especially. Sometimes I go to the grocery store to pick up a few things for lunch, but I always end up buying things that aren’t necessary. eg. ice cream has a tendency to sneak into my cart. Starting tomorrow, I will try shopping for groceries after workouts!

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74 BroccoliHut June 10, 2013 at 7:09 pm

These are all such useful and easy tweaks! I particularly like the one about brushing your teeth–all too often I dip into the chocolate chip bag after dinner, “just for a little something sweet.” I just ate, so I know I’m not hungry!

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75 Kavi June 10, 2013 at 9:20 pm

What a helpful post! After moving recently, I’ve found that I need to get back on track with my weight loss/ maintenance. I too eat salads for lunch every day (my company’s salad bar is AMAZING!), so I don’t have to worry so much about nutrition at dinner. I also use the LoseIt app to track my “squiggly line” :)

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76 kristen @ verbs and vignettes June 10, 2013 at 9:38 pm

love the simple tips. i’m so excited for the switch to more fresh fruit during the summer. and i definitely need to get the biscoff and chocolates out of my apartment!

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77 Anna June 10, 2013 at 9:43 pm

Thanks for this post. I often think about those little changes that add up to big results. Now I just need to follow them :)

I’m actually a dietetic student (almost done!) and this year was just crazy for me. I was sitting, studying and stressed constantly. I inevitably gained some weight this year. I’m not overweight, necessarily, but with my small frame, even a small amount of weight (probably 10lbs?) is very noticeable. My goal this summer is to just tame my sweet tooth and be more active (and get some of these little habits you speak of back to normal). That alone will make me feel healthier!

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78 Meghan June 10, 2013 at 10:27 pm

I love your ideas about little changes. Lots of little changes like yours can add up for some bigger results.

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79 Mona W. June 11, 2013 at 1:28 am

Brushing your teeth to avoid food cravings is very effective for weight loss. I’ve tried that and it really works. The mint flavor in the toothpaste helps prevent unhealthy cravings. It is true that to lose weight, one must stir clear of sweets and desserts. These food items are very unhealthy and can make you fat. The worst part is that they are so hard to resist so it’s best to remove them in your pantry. I like your idea of eating yogurt for snacks and salads for lunch. I would love to try that but I just don’t know how to create healthy salads on my own. However, I will still try to implement all of your tips to my daily diet.

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80 Hannah June 11, 2013 at 1:49 am

The toothbrushing trick is great, isn’t it? I started brushing my teeth straight after dinner not for weightloss reasons initially but because I have trouble sleeping if I snack too close to bedtime, but the fact that I no longer snack at night as a result meant that I can suddenly fit into my favourite jeans again, without really feeling like I’ve made much of an effort! Really enjoyed this post, thank you, lots of useful tips and reminders.

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81 Lindsay June 11, 2013 at 2:27 am

These were some simple, excellent tips. We have currently moved the sugary temptations from our home. It is hard, even tonight I craved chocolate and had a handful of prunes and cranberries instead!! BUT it is a start to attempting to move fruits and veggies as the stars in our diet, along with whole grains. Now I’ve noticed I get even MORE excited when we pick up dessert out. That way we enjoy it as a real treat.

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82 Brittnie (A Joy Renewed) June 11, 2013 at 6:29 am

Breastfeeding hormones had the SAME impact on me and my sweet tooth. I could easily walk away from sweets prior to BF. MY cravings while BF were WAY more intense compared to when I was pregnant (hardly had any cravings while pregnant)! So strange.

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83 Tory June 11, 2013 at 7:03 am

I really appreciate this post. As a fellow RD I sometimes feel pressure from people to be a perfect eater so to speak. Obviously no one is perfect, and EVERYONE has the same struggles trying to find balance between healthy everyday meals and indulgent treats. I think because eating is so public people feel they can judge our choices based on our profession. I’m sure there are financially irresponsible accountants out there, but they can privatize their struggles. So thank you for publicly showing that despite the amount of knowledge we have on food/nutrition, we may not always practice what we preach. And that’s okay :)

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84 Emily June 11, 2013 at 9:09 am

Thanks for such a great post, Kath! Your post has inspired me to find 7 tweaks to alter my eating habits and hopefully find some peace with the results. :)

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85 Alyssa June 11, 2013 at 10:43 am

Good tips! Have they been working for you? Are you losing those stubborn last few pounds?

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86 Elizabeth Lawrence June 12, 2013 at 12:47 am

Thank you for this post Kath. There are some of the most practical and smart yet not crazy or depriving weight loss tips I’ve ever heard. And I trust you because you have been down the weight loss path before. I will definitely be using these tips.

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87 nancybryant242 June 12, 2013 at 7:26 am

Yeah I too believe with Cait. These small changes in the diet can make wonders. For an effective weight loss I do suggest for changing the diet a little and counting the calories we consume. Reducing the pounds can work that too by enjoying the food. It sounds very interesting!! Though I used to eat lot of dessert previously, now I’m controlling my craving towards it.

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88 Maria June 12, 2013 at 3:15 pm

Kath! I’ve been meaning to write for months to tell you how adorable Mazen is!! Those cheeks! I rarely gush over babies but yours is a total teddy bear!

This post was excellent and something I have wanted to read for a while so thank you. Also, I admire your discipline, I just saw in another post that you only had half that turkey burger at the bbq??

Wow, you go Kath!

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89 Mollie June 12, 2013 at 8:10 pm

this post definitely reminded me to be more mindful of some of the little habits that i pick up that really add up.

do you think the fact that you’re no longer blogging “every bite” had an impact on your squiggly line? no judgement of course (you look great and the exact same to me!) – just curious.

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90 KathEats June 12, 2013 at 8:12 pm

I do think now it’s easier for me to just throw together simple meals and not worry so much about presentation. So it’s impacted me for the best :)

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91 Meghan @ The Tasty Fork June 12, 2013 at 8:48 pm

Do have an example of a go to salad recipe that’s perfect for lunch??

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92 KathEats June 12, 2013 at 9:17 pm

If you search for the salad tag like this you’ll find a lot of examples of my weekly lunch salads : )

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93 Steve June 13, 2013 at 7:08 am

I would never have thought about just cleaning my teeth. Off to buy an additional toothbrush & paste to keep with me.

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94 MelanieF June 13, 2013 at 3:50 pm

Great tips! I, too, do not keep any dessert in the house. I used to have chocolate chips around all the time just “in case” I needed to bake cookies or muffins…but I was always eating them out of the bad, so I stopped buying them. I try to eat salad often as well, packing them with a healthy homemade vinaigrette, protein and carbs.

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95 jo @ includingcake June 13, 2013 at 5:18 pm

Great post, i can identify on so many levels and your notes are useful for everyone no matter the dietary lifestyles for example i’m plant based (and a granola addict!!)

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96 Jenny Kay June 15, 2013 at 2:59 am

Hi Kath! And KERF readers! My apartment is so warm that my coconut oil has melted. Should I keep it in the cupboard in its liquid state or should i put it in the fridge?

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97 KathEats June 15, 2013 at 5:33 am

Either is fine. I love summer when it’s melted… Easier for cooking!

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98 kevin parker June 15, 2013 at 7:09 am

Interesting!!! I’ve been trying to lose weight but the theme of diet tweaks for weight loss is entirely new for me. I do eat the small portions regularly during my working hours to control my cravings. Though I try to lose weight, I cannot control my appetite some times. This bursts my weight loss program to an end. These kinds of tips will definitely boost the morale of the people like me.

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99 Jenna Rodgers June 16, 2013 at 3:24 pm

Yogurt and granola with peanut butter is such a good afternoon snack :) I like it because the fiber in it actually helps you feel full. I found your comment about keeping variety to a minimum very interesting, I’m sure it helps to prevent from excess of any kind.

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100 Casey June 19, 2013 at 3:28 pm

thanks for sharing… i think all the food are great

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101 Paul July 7, 2013 at 10:34 pm

Great tips. I agree that small tweaks can make a HUGE difference. I recently switched to water from soda and I’ve already shredded 5 pounds within two weeks. Thanks again.

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102 Harry July 30, 2013 at 8:28 pm

I used to have a bunch of ready to eat goods in my shelves to but I had to stop buying them because they just tease me to keep on eating every time I see them. And it helped.

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103 Miller August 15, 2013 at 11:21 am

This is a great explanation Thank you for sharing your info I really appreciate your efforts

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104 Jean Young August 29, 2013 at 5:59 pm

great share all food is great and it is very healthy,

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105 Ali September 17, 2013 at 4:35 pm

I just now stumbled upon your blog while looking for a recipe for maple salmon, but I already love what I’m seeing! These tips really hit home for me because this sounds so much like me! I recently decided I need to stop buying dark chocolate and other desserts because it’s easier for me to avoid them altogether than to try to eat in moderation. I also love granola, but I tend to snack on it by the handful when I want something easy… I found that I could limit this by creating a “rule” that I can only eat it on yogurt. Further, I have 3 different jars of nut butters open right now, and it makes me want to add them to everything! I will give your tip a try. Thanks for the suggestions. I can relate to all of them!

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