30 Easy Food Swaps to Help Weight Loss
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Photo by Joanna Kosinska on Unsplash
Down to its simplest core, weight loss happens when you burn more calories than you eat. Instead of a diet, just a small amount less per day can lead to slow and gradual weight loss. Check out these swaps that cut back on calories without all the drama of dieting.
Swap mustard in for mayo
Sub whole grain bread or a pita in for a roll on a sandwich
Choose chicken, fish or lean pork instead of red meat
Eat oatmeal with fruit for breakfast instead of granola
Instead of an egg sandwich, try scrambled eggs with veggies
Add your own fruit to yogurt instead of getting premixed, which tends to have higher calories and sugar
Look for broth based instead of creamy soups
Choose spinach, baby kale, or mixed greens instead of iceberg lettuce for a more nutrient rich, fiber filled salad
Ask for olive oil and vinegar instead of creamy dressings
Try veggie noodles instead of regular white pasta or rice
Mash cauliflower in place of mashed potatoes
Eat a handful of nuts instead of a snack bar
Swap greek yogurt for sour cream. It is lower in calories and fat and higher in filling protein
Freeze grapes for a sweet snack
Freeze a banana and mash it instead of ice cream
Eat dark chocolate over milk chocolate, which is higher in antioxidants and has less sugar
Add in chopped veggies to burgers
Choose lower fat milks over full fat
Try an open faced sandwich, which not only looks fancier but saves you 100 calories of bread
Add spices to eggs instead of cheese
Sip seltzer instead of soda
Eat fresh fruit over dried, which is usually filled with sugar plus easier to overeat
Sweeten with cinnamon instead of sugar
Air pop popcorn instead of using oil. Bonus: it’s a whole grain!
Spray or wipe on oil instead of dousing a pan.
Skip the latte and get a plain old cup of joe
Use veggies with dips instead of chips
Choose thin crust pizza over thick
Try tuna in water instead of oil
Ask for dressing on the side and add your own
