Here are 5 easy changes for your diet to lose weight for free:

1. Switch to Whole Grain: Refined flour and its food products (such as white bread, white rice, white flour, etc.) are not good for you. Instead, go for whole grain foods – whole grain cereal, whole wheat bread, oatmeal, and others have not only more nutritional value, but are also absorbed in your body differently as “good carbs”. So next time you’re at the grocery store, try buying the whole grain pastas, breads, and other carbs. Be sure you read the nutrition label, as many companies will try to trick you into thinking the food is whole grain when in fact it may have refined (or “enriched”) flours hiding in the ingredients list. Don’t be scared to try some new grains, such as Quinoa or rice pasta.

2. Reduce Your Sugar: Going sugar free can make a HUGE difference, not only in your progress in losing weight for free, but also in your mood and general happiness. Refined sugar can wreak havoc on your energy levels and your body’s ability to burn fat. Try to avoid sugar when possible, but if you’re craving for something sweet look for alternatives that don’t cause blood sugar spikes, such as pure maple syrup (not artificial!) or unrefined cane sugar.

3. Go Organic: These days most food comes over processed and full of everything from chemicals and additives to foods that make you unwell because they are lacking the nutrition your body needs. Not only will switching to organic foods help your body detoxify, but it also tastes way better, too.

4. Eat more veggies: Instead of snacking on potato chips or a candy bar, why not have some carrots or asparagus? Okay, so I know that doesn’t sound that great (or easy) but just by gradually adding a few more veggies to your diet, you will have more success in your quest to lose weight for free. Don’t be afraid to experiment and add veggies into dishes you already enjoy – spaghetti, chili, or stir fry are all great meals you can add more veggies to. You can’t get fat eating vegetables, so eat all you want.

5. Drink more water: Chances are you’re not drinking as much water as you should be. Anytime you are feeling hungry (especially if you know the hunger is probably stemming from boredom) drink 1 full glass of water before you have your snack You should also try to drink a glass before and with meals to help you control your portion sizes. Another good alternative is to make a smoothie of fruits and vegetables.

Making these 5 simple changes to your diet won’t help you see results overnight – but just by starting to practice these tips will help you ease into the diet without a total diet overhaul or dramatically changing your eating habits yet – making it much easier to stick to your diet as time goes on.