Small Diet Changes That Yield Big Results

Nico Valla // Coaching


September 12  

If you're looking to make some small diet changes that yield big results towards your weight loss goal, then look no further as today I will suggest some small but effective changes you can make easily.

One of the most important things to do when you are trying to get in shape is taking care of your diet. This does not take any time from your schedule and you will feel much healthier when you eat the right foods in the right quantity.

A whole food diet can yield big results

One small diet change that yields big results is to change to a whole food diet. It is good to increase the fibre in your diet, which will clean out your colon of all negative weight loss inhibitors. This means that instead of eating refined or processed foods, you should switch from refined foods to eating more whole foods,

  • Carbs such as brown rice and whole wheat bread. This has more fiber and less bad fats such as trans fat and cholesterol.
  • Proteins from meat, fish, eggs and poultry, as well as vegetarian and vegan pland based sources of protein desne food.
  • Fats should come from whole foods such as oily fish, coconut oil, butter, olive oil, nuts,
  • Health giving vitamins, minerals and fibre should come from vegetables, fruit and berries.

Increase your protein intake

As mentioned above, you should also aim to increase your input of protein. Learn how much protein you need to eat in order to achieve your goal, and focusing on this will yeld great results, and you will benefit from the knock on effect that meeting your protein needs has on health, performanc and body composition.

Whole food sources of protein are a good source of minerals and vitamins, and crucially the protein from the food will help you feel satisfied, and support your weight loss goal from it's high thermic effect.

Protein is commonly deficient in one's diet, and while we don't need to eat huge amounts of protein each day to prevent disease, in order to look, feel and perform optimally it is helpful to focus on eating more proetin dese food.

Protein dense food provdes the powerhouse macronutrient, and is responsible for providing:

  • Amino acids - the building blocks for... well everything else.
  • Increase and maintaining muscle mass.
  • Bone density and healthy bones.
  • Inreased sateity from food - helpful when trying to lose weight.
  • Thermal effect of food - helpful when you want to create a calorie deficit.
  • Nutrient dense, calorie sparse.

Reduce and eliminate junk food

Add reduction of junk food to the small diet changes that yield big results.

This will include sugary treats, chips, popcorn, ice cream, milk shakes and fizzy drinks. You can substitute whole food fruits and vegetable, and protein dense snacks instead.

Instead of sodas you can drink water or a squeeze of lime juice with water for flavour. You will find this makes a huge difference in your sugar and fat intake.

You will feel healthier and have more energy when you make small positive changes to your diet.

At first you may feel a little different with the extra fibre and complete change in food but this will soon pass and your body will work better and more efficiently. You will have more energy and feel like an entirely new, optimally performing person.

Changes to your nutrition take little time

Keeping fit and losing weight does not just depend on exercise.

Diet plays an important part in improving your body composition. In fact, nutrition is THE most important factor in creating a calorie deficit.

Making nutrition changes is always a challenge, and making sure your changes are small, and one at a time is always a good idea.

So is it worth focusing on small changes? Will they yield the best results?

I can totally empathise if you feel like you want results immediately... like yesterday! But the truth is, that focusing on small changes that will result in the biggest changes for you is the best way for long term change. It may feel like you are making small changes, and you may feel the results will be slow. But the reality is that most people quit diets because they:

  • Are too uncomfortable to do forever.
  • Take too much effort to do forever.
  • Cause too much overwhelm in the first instance.

Making small diet changes that yield disproportionately big results is they key when it comes to long term results.

So, yes, take the 'small change' path to losing weight - it is worth is. 

Remember that looking after your health and staying fit is an investment in yourself and something you should not neglect or you will find that you will regret poor health habits later. The small change or 'habit based' approach to making diet changes makes it less likely for your new 'healthy habits' to be queezed out as work and life take priority. You'll develop the skills to maintain the new diet changes or 'habits'.

That's very empowering!

Nutrition is one part of staying fit that does not take any time out of your schedule, and you will reap the benefits throughout your life once you get into a good habit.

By implementing small diet changes that yield big results you can make huge strides towards staying fit and healthy and being able to do the things you want to do.

The secret is in making small changes to your nutrition and fitness, that are a small step in the right direction towards your goal. Over time these small diet changes add up to make a big change.

Start by making the smallest diet changes that yield the biggest results with the least effort.

I hope this helps you improve your nutrition. If you know someone who would be interested in this information, please do send them here.

And just so you know, if you're seeking more support and a clear system to follow then you may be interested in my nutrition and fitness chaching services.

I help busy professionals achieve and maintain their best health over at the Busy Professional's Fitness Club. You're welcome to check out the club how the BPFC can help you look, feel and perform better.  Here’s a little of what you can expect:

PROFESSIONAL SOLUTION: Your comprehensive solution addressing nutrition, mindset and movement. With a focus on behaviour change in these areas, this is the approach to achieving and maintaining your best health.

LOSE WEIGHT: Even if you feel you've tried it all before.

MORE ENERGY: Even if you work long hours and become reliant on sugary snacks ar your desk.

INCREASE CONFIDENCE: Even if you have self doubt and ever increasing expectations from others.

And more…

Click the link below to learn more and join me right away:

Learn more about the Busy Professional's Fitness Club here.

About the Author

I believe you can achieve success in your health, fitness, relationships and career, in a way that is unique to you.

As a business owner, teacher and dad with three children I understand how hard keeping healthy can be. We’re in this together, and I want you to know I am here to help you.

Having been a personal trainer and nutrition coach since 2008, as well as navigating parenthood since 2015, this past few years I have had the opportunity to help hundreds of clients improve their self-confidence, self-image, stop feeling judged when they walk into a room.

I believe you can solve all these problems and start making these changes a reality this year, and I'm looking forward to helping you!

Nico Valla