By DIANE BRITTON

After quitting a diet, the majority of people not only put the weight they lost while dieting back on, but also add a bit more. Why does this happen? Because they did not change their "normal" eating and lifestyle habits.

Weight loss that lasts requires two things – permanent changes to the way you eat and physical activity as a part of your daily life. Here are five small changes that can result in big weight loss:

Eat Yogurt | Research at the University of Tennessee found that people who ate three servings a day (one serving = 175g) lost 61 per cent more body fat and 81 per cent more stomach fat than people who didn't eat any yogurt.

Eat Breakfast | Breakfast eaters get a metabolism boost in the morning and have higher intakes of calcium and fibre, which helps maintain a healthy weight.

Snack Smart | Eat fruit, vegetables or dairy/soy choices at morning and afternoon snack times. This curbs your appetite so you can eat less at the next meal and still feel full. It can be as simple as carrot sticks with 23 almonds mid morning and an apple with yogurt mid afternoon.

Check Your Portions | Canadians are eating larger serving sizes. Read labels, measure your portions occasionally and pay attention to when you are satisfied instead of just finishing the serving in front of you.

Drink Water | Replace pop, juice and specialty coffee or teas with water. Liquid calories add up fast but do not make us feel full. Drink water warm, cold, with a twist of lemon or lime or as plain herbal tea.

Stop dieting this year, and focus on enjoyable healthy eating and physical activity. Little changes go a long way towards a healthy you!

For individual nutrition appointments call the Health Centre (SU 020) at 403-329-2484. All sessions are $20 for students and University employees.