Small changes made and sustained over time are a much easier way to lose weight than crash diets.

Sure, you might not lose weight as quickly as your friend who is eating only 2 apricots a day, but you’ll lose the excess weight painlessly, and the results will last (no more rebounding after a crash diet!)

With the overarching goals of being stressless and sustainable, here are some simple changes that will help you transform your body and your health:

• Cook more, eat out less.
• Think about good things to eat. (Instead of worrying about bad things to eat)
• Eat what’s in-season for maximum flavor and value.  Availability doesn’t equal quality.  (Eating in-season is better for the environment as well)
• Explore farmer’s markets, co-ops, and ethnic markets.
• Take the stairs.  Park farther out.  Add as much non-exercise movement as you can.
• Don’t watch much TV. (Or spend forever on Facebook)
• Experiment with herbs, spices, and other taste-makers to discover new flavors and make meals seem new.  (I never used coriander or cardamom before making Paleo Butter Chicken, now they’re two of my favorite spices)
• Eat smaller portions of more things, instead of larger portions of fewer things.
• Eat more vegetables.
• Eat more fruit.
• Drink more water.
• Walk everywhere you can.
• Present your food appealingly, even if you’re just serving yourself.
• Don’t eat “fat free” or “sugar free.”  Stay away from artificial flavors.  Instead, enjoy the real thing in moderation.
• Indulge healthfully – see this post: Coffee, Chocolate, And Red Wine
• Drink lots and lots of water.
• Plan meals in advance.
• Choose your own indulgences and compensations.
• Don’t follow media fads.
• Laugh more.  (True laughter leads to positive hormonal changes)
• Use all five of your senses while you’re eating and less will seem like more.
• If you choose to exercise in addition to moving more, choose something you enjoy that motivates you.
• Use clothing and the mirror to keep track of your body shape, not the scale.
• If you slip up on your plan, just come back.  Don’t focus on the negative.
• Don’t snack all the time.
• Never get too hungry.
• Never get too full.
• Never eat standing up, walking, in front of the TV, in front of the computer, or while driving.
• Train your taste buds.
• Sleep more.  But not too much.
• Get more sunshine and fresh air.