If you want to lose a few pounds, some small, simple changes can have a big and positive effect.

One of the most common mistakes people make when trying to lose a few pounds is to change their entire diet. For example, no more carbs. The juice diet. Or living on cabbage soup for weeks. Although such radical eating plans may strip off fat in the short term, the change does not last. People often rebound to their original weight – and higher – because deprivation diets cannot be maintained.

A smarter approach is to identify weak spots in your eating habits and make small changes that can be maintained. Over time it’s a proven route to lose weight and keep it off. You can start with these simple food tweaks today. Adopt just one each week. The result? You will soon be a bit healthier (and consuming fewer calories, too).

 Add sparkling water to fruit juice
Sodas and fruit juices taste oh so good. However, they are packed with sugar. A simple trick to keep the flavour you enjoy but lighten it up: add a dash of fruit juice to your glass of sparkling water. Same taste without the calories. If you’re drinking juice not as refreshment, but to up your fruit intake, have some real fruit instead.

Swap sugary breakfast cereal for oatmeal
This chilly-morning breakfast classic is fast becoming a year-round staple. That’s because it’s a whole grain, which we’re encouraged to eat more of to keep cholesterol levels in check. The extra fibre in oatmeal, compared to many packaged cereals, is also more filling and helps prevent energy dips later. You can pimp your steaming bowl with unsweetened dried fruit, nuts, a dash of cinnamon, even a small swirl of honey.

Stir frozen vegetables into canned soup
Busy, busy, busy and little time to prepare a meal? Feel free to open a can of soup – and add some frozen vegetables. This instantly raises the nutritional value of your soup and the extra fibre will help you feel fuller, longer.

Trade an all-beef burger for a salmon, turkey breast, beans or Portobello mushroom burger
Expand your taste horizons by trying alternatives to your favourite burger that are much lower in calories and saturated fat. Mindful offers some tasty burger alternatives you can try the next time you’re in line. To get used to the new flavour, use similar seasonings and bring out your favourite condiments. Earn bonus points for adding fresh vegetable toppings.

Spread mustard or hummus on sandwiches
A mouth-watering sandwich does not need high-fat mayo. Hummus is not only flavourful, but it delivers protein and fibre as well. It goes great with just about any vegetable and meats like roasted turkey or chicken. Tangy mustard is a good alternative as well. Enjoy it on a classic ham or lean roast beef sandwich.

Sprinkle less cheese on pizza
Ask for half the amount of cheese that’s normally used on a pizza trims the amount of saturated fat in a way you won’t taste. Other pizza makeovers include swapping whole wheat for a regular crust and opting for vegetable toppings instead of meat options. Mindful pizzettas include these great options.

Plant based oil
Plant based oils are high in monounsaturated fat. They are a versatile pantry staple that can be used for cooking, dipping, and drizzling. Keep it close at hand when you’re sautéing or prepping food for the grill or to roast. At lunch, reach for it near the salad bar to quickly craft an on-the-spot salad dressing or to flavour your bread.

Dip your chips in guacamole
Mashed avocados are rich and satisfying. Add some tomatoes and spices and you’ve got a savoury treat that’s every bit as enjoyable as old cheese dips. Also give guacamole a try as a bagel topping or sandwich spread.

Have a wrap
This strategy can help you cut carbs without sacrificing flavour. Just be sure to opt for a whole grain wrap to get the most health benefits.

Keep fruit within easy reach
Most people are convenience eaters. Make fruit more accessible than, say, that bowl of candy near your desk or the vending machine down the hall, and it will get eaten. The next time you stop in for lunch or a coffee break, pick up an apple or orange.