Losing weight is not easy. But putting it on sure is. That’s why obesity has become a global epidemic. It’s also moved many people to get serious about making healthy changes in their lives.

Maybe you’ve put on a few pounds. Perhaps you’ve let your exercise routine slip. Or you haven’t been eating right for the last few months. It happens. But how will you react?

You could go on a radical diet, restricting sugars, fats, carbs and anything else you fear will cause weight gain. But will that really help?

Research shows that most people regain the weight they initially lose on diets. Traci Mann, a professor at the University of California Los Angeles, was the lead author of a study into whether diets lead to sustained weight loss and health benefits.

The results? Most dieters “would have been better off not going on the diet at all.” The reason? “Their weight would be pretty much the same, and their bodies would not suffer the wear and tear from losing weight and gaining it all back.”

The lesson here is not to diet. Instead, make small changes to achieve the big weight loss you want. Make these 3 simple adjustments to your nutrition habits.

1. Add Protein to Your Diet

Protein helps you feel full and satisfied. That will help you stop before overeating at meal time. This satiating effect leads to decreased appetite and improved weight regulation.

Adding protein is easy. Here are some ways to do it:

• Have eggs with breakfast
• Add grilled chicken breast to your salads
• Use a whey protein supplement

2. Switch to Green Tea

Whether your daily routine includes tea, coffee, or both, switching to green tea can help support healthy weight loss.

True, part of its benefits are from caffeine. But research has shown that “green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se.”

All that without mentioning the cream and sugar you’re adding to your tea and coffee. Ditch the empty calories. Develop the healthier habit of drinking green tea – plain or with a touch of honey.

3. Get More Sleep

Depending on your schedule, this may be a challenge. But just an hour more sleep each night can make a big difference.

Research conducted in 2013 shows that “sleep restriction promoted weight gain.” Why? Partially because “chronically sleep-restricted adults with late bedtimes” tend to eat more, especially late at night.

Small Changes, Big Results

Don’t let a strict diet lead you to weight loss failure and discouragement. Instead, make small changes that lead to positive results. Increase your protein with a whey protein supplement, switch to green tea, and get more sleep.