These healthy eating resolutions offer small life changes with a big impact

Nutritionist Dawn Jackson Blatner shares her top tips to lose weight and reach health goals in 2021.
5:21 | 01/26/21

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Transcript for These healthy eating resolutions offer small life changes with a big impact
Now to our new series "Small victories, big results." According to the U.S. News & world report about 80% of new year's resolutions fail so we have some tips on how small changes can actually make a big impact. First let's take a look at how three "Gma" viewers are working to keep their healthyating resolutions going strong. Really miss deli meat. One more bite of this cookie. I don't like traditional breakfast foods so today it's kale and floundzer. Ambitious new year's healthy eating goals can be overwhelming so we asked three "Gma" viewers, Jason, Leslie an Talisha to record food journals. Small diet tweaks that can deliver big results. The plant-based eater Jason looking to get in shape. On the sandwich, avocado, arugula, mustard, oh, got to have chips too for lunch. Need a crunch. Reporter: The on again off again dieter Leslie looking to drop a few extra lbs in time for her wedding? Never go shopping on an empty stomach goes for online shopping too. One of my keys to success is having someone to help keep me accountable. Reporter: What are the manageable micro changes that will get them meaningful we have the answers. Nutritional dawn Jackson blatner joins us with tips to help all three find a five-pound fix that will certainly help them and all of us reach our goals. Thank you for being with us, dawn. A lot make new year's resolutions that are ambitious and hard to stick to. What is your advice for them? Okay, if you're falling behind, please don't blame yourself. It's 100% the goal, you don't have to become somebody totally different and go on a crash diet. It's really those small changes and I got to tell you the good news, is that if you make these small changes it doesn't take much weight loss. Just like 5% of your body weight which could be 5 or 10 pounds can really have some important health benefits so reducing joint pain, lowering the risk of cancer and diabetes, raising good cholesterol level, all very important stuff. All things we all need. Let's talk about our three "Gma" viewers, though, who are trying to lose a little extra weight, Jason on a plant-based diet. What is your advice for him? Oh, my, when I was looking at his food logs he is doing some great stuff, beans and tofu, a lot who are eating that get it wrong. He's doing great there but has starchy carbs we can address. Okay, like what are your tips Okay, so everybody could probably benefit from this, the first thing is to pick your one favorite starchy carb at each meal so inhe had is it of a sand witch and chips pick one or the other, instead of burger or fries pick your one favorite. When it comes to snack time you can swap some carbs so instead of chips and salsa, he could do something like pepper scoops and salsa. Look at that. Doesn't that look so good? A carb swap there and he's going to have that extra benefit of the veggies. All right, I love that. All right, what is your fix to help Leslie? She says she's on again, off again, on again, off again. Did I love her food log. Lots of veggies there, lots of good quality proteins and fats. But for her and many of us mindful eating is the solution. So, you know, in terms of quality it's great but portions could get a little bit big so mindful eating has two step, one is ingle task eating. No multimultitasking, no TV and not doing it while you're working and then doing a fullness check. This is where you eat slowly. You chew your bites 15 times, you check in to see if you're mentally satisfied. If you're physically satisfied. Instead of a big plate of snacks it actually when you use mindful techniques you can eat less but still enjoy it so much. Yeah, those are really good tips. Yeah, I love those. Robin nodding her head as well. Let's talk about Talisha. A very strict dieter. What is she doing right? When I'm looking at her food log she's doing everything right. It just absolutely amazes me. She needs advice of slow your roll. Celebrate your successes. Stop and smell the roses. You're doing great and then just focus a little bit more on the exercise piece. Mindful exercise. I love the idea of using the fit principle which is looking at your frequency and intensity, time and type of exercise and shaking that up because she's already got the food piece. She needs to celebrate but putting that mindful exercise in is really going to help shape things up for her. These are such important great tips for all of us. We really appreciate it. Dawn Jackson blatner, thank you so much for being with us. Thank you. Good luck with those small All right. We're going to celebrate our victories to. In tomorrow's small convicts big results Becky Worley will show us small step, I love this, to tackle your clutter. I'm in. Robin and I will be watching.

This transcript has been automatically generated and may not be 100% accurate.

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