NEED TO LOSE A LITTLE WEIGHT?

Lose weight with these  7 little changes. 

Losing weight shouldn't mean giving up all the foods you love. Try these small changes, and you may notice big results. 1. Spice up your coffee. With cinnamon, that is. Sweetening your drink with a dash of cinnamon instead of sugar and sugary creamer can save upward of 80 calories per drink. 2. Have egg-y French toast (or pancakes). Order your eggs over-easy, and use that delicious egg yolk to add moisture to your breakfast - no butter or syrup needed! You'll get a bonus boost of protein, too. Need some recipe inspo? Try this egg-topped Protein-Rich Cherry French Toast, with no added sugar.  3. Make hummus your new favorite condiment. Next time you have a baked potato, top it with hummus instead of butter. "Don't dismiss this until you have tried it," Keri Gans, RDN, author of "The Small Change Diet," said.  "Creamy hummus adds a lot of flavor to a baked potato, with a lot less calories than butter. That's 77 calories less per Tablespoon, to be exact. "The bonus is you also get fiber and protein from the chickpeas," Gans added. 4. Turn on slow jams during dinner. "The speed of music influences how fast we eat," Christy Brissette, MS, RD, owner of 80 Twenty Nutrition in Toronto, said.  "Quick-serve restaurants sometimes use this trick to get people in and out of their seats faster. Playing slow music could have the opposite effect - helping you eat more slowly and realize you're full faster.  5. Vinegar down your salad dressing. Dilute your favorite salad dressing with balsamic vinegar. "You'll pucker up for the intense flavor, while practically slashing your calories in half," Bonnie Taub-Dix, RDN, author of "Read It Before You Eat It" said.  6. Eat fragrant cheese. Yes, this means you can eat cheese and lose weight! "But choose the super flavorful varieties so a little goes a long way," Brissette advised. "Try Manchego or Parmesan, so just a sprinkle adds tons of flavor to your salad or pasta. You won't need those big chunks of cheese you might be tempted to add when using less flavorful versions.  7. Add beans to Bolognese. "I am a die-hard meat lover, but I love to add black beans to a Bolognese so I can reduce the amount of chopped sirloin used," Gans said. This not only cuts calories - it also adds health benefits from the beans, like helping to decrease your risk of heart disease