Weight management seems pretty impossible if you think about making big and abrupt changes in your diet, but according to a feature on ScienceDaily.com, even little but consistent adjustments can help you get rid of those unwanted pounds.

Based on a previous study by Dr. Brian Wansink, researchers from Cornell University launched the National Mindless Eating Challenge (NMEC), an online weight loss program that focuses on simple changes on eating habits instead of major dieting.

Participants who signed up were asked questions about their personal background, their lifestyles, and their eating goals. It didn’t come as a surprise that a whopping 83 percent noted losing weight as their primary goal. Based on their answers, they were given three customized health tips that they needed to follow for a month. The participants were then asked to track their progress with a provided checklist, and at the end of the study period, were given another survey to collate data on how they performed.

Out of the 504 people who completed the trial, 42 percent lost weight, while 27 percent maintained their current weight. Those who religiously followed the customized tips for 25 days and more had an average weight loss of two pounds a month.

The great thing about the changes that the trial promoted was that they were very simple and easy to follow. The only thing needed was discipline. Here are a few examples of the customized tips that you may want to follow on your own:

  • Within an hour after waking up in the morning, make sure to have a warm and healthy breakfast.
  • At home, clear the junk food from your kitchen counter, and replace them with health snacks such as fruits.
  • When eating packaged food, always place the contents on a plate before eating so that you can apportion properly.
  • During meals, take time to put down your utensils and chew your food slowly. Try your best to have small but healthy meals three to four hours after your last meal.

(Photo by D. Sharon Pruitt via Flickr Creative Commons)

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