Healthy Swaps


When it comes to changing your habits, small changes can yield BIG results. When you are trying to lose weight, one thing that is helpful is to make healthy swaps. This may mean swapping ingredients, swapping products, or changing your environment. Using this approach, you will barely notice the small, healthy changes you are making.  You won’t feel overwhelmed, so you will be more likely to continue making healthier changes as you see results. As always,  with The Diet AlteRNative ™, there is no deprivation and no dieting involved!

Here are 10 easy swaps to help you lose a pound a week.

1. Size Matters.   

Switching from a 12-inch plate to a 9-inch plate will trick your eye into believing you’re eating more. This, in turn, will cause you to eat less at every meal.

2. Dress Your Own Salad.

Store bought dressings are loaded with fats, salts, sugars, fake flavors and colors. Using extra virgin olive oil and balsamic vinegar will save you at least 200 calories, and it is all natural.

3. Less is More

Serve yourself 20% less than you think you might want before you start to eat. You’re stomach won’t be able to tell.

4. Eat Less of Your “Guilty Pleasures”

Eating one less donut or bagel each day can save you 42 fewer pounds a year.

 5. Pump Up the Volume

When it comes to fruits and vegetables, think 20% more. So if you are having broccoli and pasta, make sure that you increase the volume of broccoli.

6. Hide Your Veggies

Save up to 400 calories by adding pureed or diced vegetables to soups, meatloaf, pasta and casserole recipes. Use the 20% rule.

7. Slow Down

Take 20 minutes to eat your meal. That is how long it takes for the message to get from your stomach to let your brain know that you are full. This will save you countless excess calories by preventing you from overeating.

8. Substitute Hummus for Mayonnaise

Hummus is creamy and loaded with fiber, which will fill you up. This simple swap can save you at least 200 calories.

9. Have it on the Side

When eating out, ask your server for sauces on the side. This can save you 300 calories or more.

10. Lose the Soda

Soda is loaded with artificial ingredients and sugar. Opt for water or naturally flavored seltzer. You’ll save 140 calories.


Weight loss is hard, and weight maintenance is even harder. In addition to these helpful hints, utilizing stress management, whole food nutrition, a regular exercise routine, and understanding the underlying reasons why you overeat, you can reach your weight loss and health and wellness goals.

Coaching for Healthy Living – helping to transform people’s lives by focusing on the whole person – for health, wellbeing and weight loss. Visit Coach4HealthyLiving.com to get your free eBook, “The Diet AlteRNative ™” and learn why diets don’t work.

 Janine Gilarde, RN has over 10 years of experience in holistic and traditional approaches to health and wellness. She is a Licensed Registered Nurse, Certified Health and Wellness Coach and a Certified Reiki Master Teacher trained in Buddho- Enersense, a complete system of healing. She is committed to helping others using a holistic approach for weight loss, stress reduction and overall well-being using The Diet AlteRNative ™ approach.


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