Making small dietary changes that cut calories and improve nutrition can have a big effect on weight loss without making people feel deprived, says clinical dietitian Vicky Cora at Metroplex Hospital in Killeen, Texas. Army Maj. Nicole Charbonneau, of the nutrition care division at Carl R. Darnall Army Medical Center, says one way to do this is to add healthy foods to recipes, such as mixing shredded zucchini with spaghetti and mixing frozen vegetables with a can of soup.

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