Breathe Magazine

I love when you get diet advice that says things like “make easy swaps to cut calories, like having a salad instead of your regular fast food meal.”

How is that an easy swap?  Because you are still having lunch?  Something tells me that someone who routinely has fast food isn’t going to be satisfied by a salad- if they would, they would probably be eating them.

This doesn’t mean eat fast food, of course, but when it comes to swaps and substitutions, they have to be pretty dang close to the original to get away with calling them ’easy’ instead of what you are really doing:  replacing an unhealthy meal with a healthy one.  People don’t like to think of it that way- it makes too much sense.

There are ways that you can shave calories off of the food that you are already eating without hardly noticing.  Big results are going to take big changes, but shaving off calories here and there can add up to a whole lot of pounds.

1. Put fat free milk in your morning coffee instead of whole or half and half.  Or, better yet, skip it all together. 
2. Use sugar free syrups in coffee instead of regular- they have zero calories compared to the 20 in each shot of the sugary stuff (there are usually multiple shots in a drink)
3. Drink diet soda instead of regular.
4. Eat a whole wheat English muffin or toast instead of a bagel. 
5. Use Greek yogurt instead of mayo in your tuna and chicken salads and dips.  On sandwiches, skip the mayo all together.
6. Use whipped butter instead of the real stuff (if you really have to.)
7. Use non-stick spray while cooking instead of butter or oil.
8. Use cheese sparingly.  If you can’t taste it, it’s a waste.  That doesn’t mean pile more on, though.  Skip cheese on sandwiches, eggs, burgers, tacos and baked potatoes to save hundreds and hundreds of calories you won’t even taste.
9. Eat fat free yogurt instead of full fat or even low fat.
10. Use salsa and hot sauce instead of ketchup.
11. If you need crunch, eat high fiber cereal instead of granola.
12. If you have to have pizza,  order thin crust and light cheese- don’t forget to load up on veggies!
13. Cut out the top slice of bread from your sammies, and eat them open face. You’ll cut your bread calories in half.
14. Always leave atleast one bite of everything on your plate.
15. Use low-cal or light versions of your favorite salad dressings. 
16. Buy plain popcorn instead of butter flavored, and add your own flavor.  There are calorie free butter flavored powder, or for something different try taco seasoning, cinnamon and Splenda or sprinkle Parmesan cheese. 
17. Use water packed tuna instead of oil packed. 
18. Use low, or no calorie mix ins with your alcohol, like diet soda, club soda or no calorie juices. 
19. Use corn tortillas instead of flour- Save around 55 calories per tortilla, or eat 2 corn for the same calories of one flour tortilla.

What you eat is just as important as how much you eat, so make sure you are getting your fruits, veggies, lean proteins and whole grains everyday, too.  Look at the foods you regularly eat, and try and see how you can cut some calories off- it will really add up.