I enjoy sports but I still like EASY when it comes to weight loss.  I talk about the benefits of exercising in other articles.  However, if you’re interested in some pretty easy weight loss with 3 easy diet changes – we have it for you!

Actually, a new Harvard study has the answer for you.  We hear the line “eat less and exercise more” so many times that it has little influence anymore.  But, if you know an easy way to start, it may not be so hard after all.

This Harvard study analyzed the diet and lifestyle habits of 120,877 people.  It is no surprise that they found that, “There is no magic bullet for weight control.  Diet and exercise are important for preventing weight gain, but diet clearly plays a bigger role.”  (NEJM 11;364(25):2392-2404.)   The good news is that:

Changing Only 3 Foods, You can Lose Several Pounds a Year!

Ok, it is actually remove 3 foods and add 3 foods – but it gives impressive results!  This study is a perfect illustration of how small things can make a big difference.   They had quite a list of good and bad foods, of course, but even keeping it simple makes a big difference.

The three foods to avoid are:                        Loss potential:

Potato chips, fries, potatoes in general            2.97  pounds
Sugar-sweetened beverages                           1.00  pounds
Processed meats                                            0.95  pounds

   The three foods to eat are: 

Yogurt                                                           0.87  pounds
Nuts                                                              0.57  pounds
Fruit                                                              0.49  pounds
                                                          Total:  6.85  pounds!

    Not a 100 Pounds – but Simple!

   Just eliminating potatoes, sugar drinks and processed meats from your diet, then adding yogurt, nuts, and fruits can save you a weight gain of 30 to 60 pounds over a 10-year period.  (This helps explain those extra pounds that mysteriously accumulated since high school or college days.)

Got Yogurt?

People always seem to be at a loss why consuming real yogurt (not the sweetened or ice cream-substitute kinds) has consistently been shown to result in weight loss.  We know that fermented food is a great source of protein.  It also feeds the beneficial bacteria in the gut, making your whole digestive system more efficient in utilizing fat for energy.

In fact, if you enjoy yogurt, eating 6 ounces of fat-free yogurt three times a day significantly increases fat loss.  In one study, the yogurt eaters lost 22 % more weight, 61 % more body fat, and 81 % more belly fat than those who didn’t eat yogurt.  (Intern] Obesity 05:29(4):391-397.)

Go Nuts for Nuts

   Eating nuts won’t make you fat!  All kinds of nuts are good for stabilizing blood sugar and losing weight.  It appears to be both their protein and monounsaturated fat content that makes them so beneficial.

Small Steps to Get Started

It is not so hard as you might think.  You are changing your whole diet by giving up potato chips, potatoes, soft drinks and processed meat (thanks to French fries, potatoes have become the most consumed vegetable in this country).  An occasional baked potato with butter is probably just fine (a baked sweet potato is even better).  Then including more yogurt, nuts, vegetables and fruit.

If you are ambitious enough to add some of the PACE exercises or small weights, you’re off to an even greater start.  I recommend including a protein shake each morning to your daily routine.  A scoop or two of quality whey protein (like Designer Whey Protein, avaiable at health food stores and GNC stores, as well as online at Amazon.