Amy Bertrand McClatchy Tribune Newspapers

January 20, 2010
Sometimes simple changes can bring about big results.

When it comes to losing weight, more often than not, it's all about numbers.

"Simply think of your body like a machine," says Beth Mueth, a dietitian at Belleville (Ill.) Memorial Hospital. "Calories in have to equal calories out in order to maintain your weight. The majority of us have calories in more than out. But all it takes is a little change to turn that the other way around."

It takes 3,500 calories to build a pound. If you have a deficit of 100 calories every day for a year _ either by eating less or exercising more _ you can lose 10 pounds in a year.

But going on a diet where you give up everything you love is not going to work forever. Katie Duggan, a dietitian at St. Louis University School of Public Health, says that teaching people to make small changes is often the only way to bring about results.

"A lot of people want weight loss to be their New Year's resolution," she says. "It's a constant struggle for most Americans. At any given time millions of people are trying different diets to lose weight, but most of the weight is regained as people return to their old eating habits.

"The key is to make small changes that are reasonable, achievable and realistic to maintain."

Duggan says she often tells her clients to write down everything they eat and drink; then they start looking at small changes they can make in that pattern.

"Over the course of a year, a small change can easily add up to 5, 10, even 15 pounds," she says.

"You don't have to give up everything. I believe people get stuck because all of these things. If you have a favorite food, you don't have to give it up."

So, with the help of health experts and our own experiences, we've come up with a list of 25 ways you can lose 10 pounds this year.