4. Make healthier exchanges than you can tolerate
Whatever your weakness, whether it’s chips or chocolate, there is a healthier alternative. No, it won’t be quite the same, but it only takes a few days to recycle your palate’s expectations.
Experiment with low-sodium cooked chips instead of highly flavored French fries. Then switch from milk chocolate to dark chocolate.
Before you go, you’ll find the regular versions of these items too sweet and salty. And here’s some more good news – there are some swaps you may be able to reverse.
Overall, full-fat dairy products are better for you than reduced-fat products, which often have a ton of extra sugar added.
3. Go vegetarian one or two days a week
Meat can be part of a healthy diet, even red meat in moderation. But vegetarian diets tend to be lower in calories and are just as nutritious as long as you know what you’re doing. Going without meat a few days a week is an easy way to cut calories from your diet and save a few dollars at the grocery store.
The key is to make sure you still get enough protein from sources like eggs, quinoa, almonds, chickpeas and Greek yogurt. Aim for as much variety of foods as possible to cover all your nutritional bases.
And remember, just because potato chips are vegetarian doesn’t mean they’re healthy. (Baked potatoes, on the other hand, are a healthy and filling base for all kinds of delicious toppings).
2. Cut your weekly take-out meals in half
It’s no secret that take-out meals are not very healthy. They are often loaded with extra fat, sugar, and salt to hang on to and come back for more.
But when your morning is too busy to pack a lunch, let alone eat a healthy breakfast, and kids have 20 different activities in the evening, it’s common for people to rely on take-out too much.
However, if you can carve out just a couple of hours a week for pre-planning and preparing the meals you would otherwise get to take away, you’ll start losing pounds effortlessly.
Portion out fruits, nuts, and vegetables for snacks, pre-cook oatmeal or scrambled eggs for breakfast, and chop and freeze the ingredients for an easy lunch. Your waist and wallet will thank you!
1. Reduce refined sugar and artificial sweeteners
Refined sugar is the sweetest devil you’ll ever mix with, but don’t underestimate its ability to do harm. Sugar is now considered a greater driver of obesity and inflammation than fat, and is cleverly hidden in all sorts of products you wouldn’t suspect.
The quickest way to reduce your sugar intake is to stop drinking sodas and skip dessert (feel free to make it a two-step process if necessary). But you’ll also need to do some research on other products to locate any underhanded sources you may have overlooked.
There are at least 50 names for sugar that can be found on food ingredient labels. It’s stuck in packaged foods that are both salty and sweet. It can even disguise itself as something else, like when that blueberry muffin you’re eating really contains only blue sticky lumps of sugar, but no real fruit.
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