Weight loss and healthy eating consistently remain among the top New Year's resolutions, but do you  get discouraged easily when we start trying to drop the extra pounds?

If you indeed get disheartened in 2007, just remember that small changes like the following suggestions can deliver big results.

"When people hear the word 'diet,' they often think they are going to have to deprive themselves of the foods they enjoy, and that's one of the main reasons people either fail to begin a weight loss plan or give up too soon," says Keri Glassman, a registered dietitian and founder of KKG Body Fuel, Inc.

"Sometimes picking one or two small changes to make in your diet is much less daunting and can lead to big results over time."

And apparently more of us need to hear the small-change method, if a Harris Interactive poll is any indication. According to the survey of  nearly 3,000 people, more than half struggle with exercising regularly and staying motivated to lose weight. Nearly half have difficulty eating healthy when dining out, limiting snacks and controlling portions.

To keep you from giving up on your weight-loss goals before you even start, Glassman suggests these small changes: 

•  Replace one meal a day with a veggie-loaded salad and a small portion of lean protein. Among adults who have tried to lose weight or eat healthier, nearly three-fourths are likely to consume more salad, but nearly half add hundreds of extra calories by slathering on too much salad dressing, the Harris poll found.

•  Drink more water. Start by drinking a large glass of water with lemon each morning and drink a glass before each meal to feel slightly full. Gradually replace sugary or carbonated beverages with water throughout the day.

•  Choose healthy snacks, such as fruit, a handful of nuts or a low-fat yogurt between meals to keep yourself from getting too hungry. 

•  Eat whole fruit instead of drinking fruit juice, which has more calories from sugar and less fiber.

•  Take three fewer bites at each meal so you leave a little food on your plate.

•  Try a high-fiber cereal with fruit and skim milk in the morning instead of bagels or muffins.

•  Start, when eating out, with a broth-based soup or mixed green salad, both of which will contribute to fullness, and follow with an appetizer rather than a full-size entree.

•  Be sure to get your calcium in foods like yogurt or milk, but from lower calorie and lower  and non-fat sources.

•  Munch on fresh vegetables with low calorie condiments to make them taste great and satisfy the need to crunch.

•  Incorporate exercise daily, even if it is just walking to work or taking the stairs.

Source: Harris Interactive

This summary by Nubella News, a division of Marketing Technology Solutions, Inc., is a snapshot of larger, more detailed studies and/or research projects. Nubella News encourages all site visitors and readers interested in understanding the material contained within this article at a more detailed level, to perform additional research and investigation into the article topics, references, and any links provided within the material. Nubella News does not intend to offer medical advice. We recommend that all readers ask their doctor or medical professional for additional advice, guidance, and/or recommendations pertaining to this article.