DENVER -- Losing weight may be easier than you think. We have seven simple ways that could end your weight-losing blues.

"There are a lot of things you can do to lose a few pounds or even prevent yourself from gaining 2 or 3 pounds," said Dr. Holly Wyatt, of the University of Colorado Health Sciences Center.

Wyatt said that one change is to shop more in the dairy section of the supermarket, but make sure you are buying low fat milk, yogurt and cheese.

"There has been some data out there that if you do increase the amount of dairy in your diet you actually burn fat a little bit better," said Wyatt.

Another section of the grocery store you may want to visit is the fruit and vegetable aisle.

Eating an apple that is high in fiber and low in calories before a meal can help curb your appetite.

"Don't completely deprive yourself of anything," said Wyatt.

You can have candy, but just have a handful of M&Ms -- not the whole bag.

"Watching your portions of something you really like can ultimately be a change that can be helpful so you don't go out and eat a large portion of M&Ms a week later because you haven't had any," said Wyatt.

Drinking water is also important. And when water becomes boring, try spicing it up with a lime, lemon or cucumber slice.

And, you've heard this one: try and cut down on white foods.

"When you think of foods that are white you think of breads, you think of pasta, you think of potatoes and those tend to have a lot of calories and people tend to overeat those," said Wyatt.

If you have to have white foods, eat them in small portions, advises Wyatt.

After you are done with a meal, try brushing your teeth. It's a great cue to stop eating.

And finally, exercise should play a part in weight loss.

"I think one of the biggest changes or small changes we can make is make people more active in their lifestyle," said Wyatt.

But that doesn't mean you need to spend hours at the gym, she said. You can burn extra calories by walking while talking on the cell phone, or move the trash can across the room, away from your desk.

These are simple changes. Just don't expect to see the pounds disappear overnight.

"These are things that will take three, four, or six months before you start to see some changes in your weight, but they are what really work and what can make you a healthier person over a longer period of time," said Wyatt.

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