Losing "just five pounds" may sound easy in theory. All it takes is a good buffet and Netflix to gain five pounds in a weekend so why shouldn't it be that easy to lose it again?
Unfortunately nothing in weight loss is that easy. (Question for the ages: How can eating a one-pound box of candy make you gain two pounds?) But that doesn't mean you should give up on your goal to lose the extra fluff. It just means you need to get strategic about it.
We talked to dietitians and got the one thing they recommend for people who just want to lose a few pounds and not get crazy about it.
"Weight is used as a measure of progress because it’s measured really easily—all you have to do is step on a scale. But weight changes are often unpredictable and can have nothing to do with your habits. Instead I teach my clients to focus on another easy measurement: Getting all their servings of vegetables each day. With this habit you’re adding something positive and the vegetables will naturally help fill you up." —Rebecca Clyde, M.S., registered dietitian nutritionist, certified dietitian, and owner of Nourish Nutrition Co
"Combine foods with protein and fiber. The combo guarantees both fullness and satisfaction, which helps curb cravings and balance blood sugar." —Beth Warren, R.D., author of Living a Real Life With Real Food
"Stop skipping meals! Eat breakfast within two hours of waking up and try to get in a meal every four to six hours after that to keep fueling your metabolism. This will keep you energized and help you lose weight." —Andrea Goergen, M.H.S., registered dietitian nutritionist and owner of Cultivate Healthy
Related: 8 Little Changes That Lead to Major Weight Loss
"Use smaller plates, bowls, glasses, and serving spoons at mealtimes. You eat with your eyes first. If you are using smaller portions of food on a large plate, you may feel cheated. Switch to smaller dishware to match your portion sizes." —Maegan White, registered dietitian
"There is a strong relationship between sugar-sweetened beverages and weight gain in adults and children. If you regularly have a sip of something sweet, you should consider this to be a huge opportunity to lose weight. Research has shown that simply reducing intake of sugar-sweetened beverages can result in meaningful weight loss even if this is the only change you make. If it's the carbonation you crave, replace soda with sparkling water." —Brittany Markides, registered dietitian, lecturer in nutrition at Texas State University and the founder of Choose Food
Replace sugary coffee drinks with this DIY iced coffee concentrate:
"Plan out what you will eat each day or do it the night before. You'll be less likely to dial for delivery when you've thought ahead and have your food plan in place." —Kit Broihier, registered dietitian and owner of Nutricomm Inc
"Finish your last meal of the day early in the evening and don't snack after dinner. Our bodies are like cars, they need fuel on the road, not in the garage. Once we are home and on the couch for the evening, our calorie burning slows down. Try to eat larger meals earlier in the day and a light evening meal." —Lauren Harris-Pincus, registered dietitian nutritionist and author of The Protein-Packed Breakfast Club
Related: 'I Stopped Eating After 7 P.M. Every Night For A Month—Here's What Happened'
"Follow the three bites rule: Leave three bites of food on your plate at every meal. You won't be hungry in between meals and you will drop those last few pounds." —Chelsey Amer, registered dietitian nutritionist and a Manhattan-based private practice dietitian
"Have a glass of water before you start eating. Drinking at least eight ounces of water before eating will fill up your stomach, making you feel more full and helping you to eat less without feeling deprived." —Karen Lau, registered dietitian at Joslin Diabetes Center in Boston
Related: This Is How Much Weight I Lost After Drinking 2 Glasses of Water Before Every Meal for 2 Straight Weeks
"For two weeks, try to prepare your meals and snacks yourself. When you do the cooking you are in control of the quality and amount of ingredients in the dishes that you eat. Veggies are very filling and low calorie with lots of nutrition, so use plenty of those in your recipes." —Diane Henderiks, registered dietitian, chef and culinary nutritionist
"My number one tip to help someone lose five lbs is to track everything you eat and drink! Using an app like My Fitness Pal to track your intake creates awareness around your food choices. Most of my first-time clients have no idea how much they are actually consuming throughout their day. But just by beginning to self-report your intake, you automatically begin to eat better, which can result in initial weight loss. The research has shown that people who track and monitor their daily intake make better choices and are more likely to maintain a healthier body weight compared to those who do not. —Tony Stephan, registered dietitian
"Focus on mindful eating by being present in the moment when you eat, minimizing distractions and focusing on the foods' taste, texture, and your fullness." —Alyssa Cohen, registered dietitian at Fuel My Fit
Related: Exactly How Vanessa Hudgens Recently Lost 10 Pounds
"It can be helpful to measure recommended portions so that you can check in and compare that to your typical portion. Oftentimes portions are much larger than they should be. Next time you take a spoonful of peanut butter, use a tablespoon instead of your typical spoon so you can see what that one or two tablespoon serving really looks like. You don't have to measure your food forever, but it can be eye opening to see how your portions add up." —Alyssa Cohen, registered dietitian at Fuel My Fit
"Many times clients confuse thirst for hunger. I encourage my clients to up their water intake to help them stay hydrated and keep them fuller longer." —Gisela Bouvier, registered dietitian nutritionist
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