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Home » Lose Weight Safely » 40 Simple Swaps That Cut Thousands of Calories Per Week – KYR News

When it comes to dieting, rules can get really frustrating. Everything you crave is everything you cant eat. But thats not the way it should be. Weve found a way you can eat what you want, when you want it. Cheeseburgers, ice cream, and even paninis? Yes, even those. And all you have to do is implement some smart food swaps to lose weight.

To help you achieve your best body yet, we compiled 40 simple swaps that slash your calorie intake significantly. If you made all of these in one week (of course, a lofty goal), you would save over 4,960 calories! Even eating just 50 calories less than you normally do every day can help you drop five pounds over the course of a year!

You dont have to overhaul your diet to lose weight just make these smart swaps. Read on, and for more on how to eat healthy, you wont want to miss these 21 Best Healthy Cooking Hacks of All Time.

1

Eat This: Frenchs Classic Yellow Mustard, 0 caloriesNot That!: Hellmans Mayonnaise, 90 caloriesThis Swap Saves: 90 calories

When it comes to sandwiches, calories sneak in all too quickly. Next time you stack your lunch, try spreading mustard instead of mayo. Just one tablespoon of mayo can add 90 calories to your wich, but spicy mustard is often zero. No wonder why using the right condiments is one of our best weight loss tips!

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2

Eat This: 1 slice Daves Killer Bread, 21 Whole Grains&Seeds, 120 caloriesNot That!: 2 slices Daves Killer Bread, 21 Whole Grains&Seeds, 240 caloriesThis Swap Saves: 120 calories

Sometimes that second piece of bread is really unnecessary. By eating your lunch open faced, you cut 120 calories. And if you take it with a fork and knife, youll eat more slowly, allowing your body to tell you when you feel full before youve scarfed down the whole thing.

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3

Eat This: 2 scrambled eggs with chives, 170 caloriesNot That!: 2 scrambled eggs with cup Sargento Shredded 4 State Cheddar, 275 caloriesThis Swap Saves: 105 calories

Eggs and cheese do go hand in hand, but they also boost calories like no other. Next time you need more flavor in your scramble, try a lower cal fix such as tossing in chopped chives. Hot sauce, red pepper flakes, or even everything bagel seasoning can also do the trick.

4

Eat This: 12-oz Seltzer with Lemon Slices, 0 caloriesNot That!: 12-oz Coke, 140 caloriesThis Swap Saves: 140 calories

Youve sat down for dinner and youre thinking about that soda to quench your thirst. Do yourself a favor and take a pass. Youll save more than 100 calories and over 20 grams of sugar by choosing a sugar-free, unflavored fizz such as plain seltzer. If youd rather not take it plan, opt for tossing in slices of lemon, lime, or even orange.

5

Eat This: 1 oz Raw Pistachios, 159 caloriesNot That!: 1 oz Raw Walnuts, 185 caloriesThis Swap Saves: 26 calories

While they are the perfect snack to hold your hunger, eating nuts by the handful often means munching on far too many. Instead of continuously dipping into the bag, just switch nuts! For the exact same one-ounce serving size, youll save nearly 30 calories by noshing on pistachios instead of walnuts. Plus, shelling the pistachios yourself will help you snack slower and therefore get full faster, saving you precious calories. And did we mention that for the same serving size, youll be able to scarf down 48 pistachios but only 14 walnuts? Not sure about you, but wed rather be able to eat triple the amount and not have to worry about adding extra calories.

6

Eat This: Grapes, 69 calories (100 grams)Not That!: Craisins, 325 calories (100 grams)This Swap Saves: 256 calories

With the simple addition of dried fruit, seemingly healthy trail mixes and salads can become your worst nightmare. Instead of sugar-filled dried cranberries, strive for fresh ingredients that provide natural sweetness and texture. Fibrous vegetables are low-cal and high in nutrient value as opposed to the sort of calorie-filled toppings you buy in bags.

7

Eat This: 2 Tablespoons Fage 2% Greek, 27.5 caloriesNot That!: 2 Tablespoons Daisy Sour Cream, 60 caloriesThis Swap Saves: 32.5 calories

We get that the tangy, creamy, smooth addition of sour cream is irresistible. But for nearly the same palatable experience, you can save over 30 calories and add waist-cinching probiotics to your meal. Yes, just a dollop of our favorite yogurt can help steer you on the right track for your weight loss journey.

8

Eat This: Cinnamon, 6 calories (1 tsp.)Not That!: Sugar, 16 calories (1 tsp.)This Swap Saves: 10 calories

Starting your day with sweetness means your body will be craving it all day long. Instead of loading your coffee with sugar (artificial, or not), try sprinkling in blood-glucose-regulating cinnamon. Your morning cup of Joe will now have metabolism-boosting benefits, and you wont be as likely to reach for that bag of M&Ms later on.

9

Eat This: Homemade, air-popped popcorn, 139 calories (4.5 cups)Not That!: Jolly Time Mini Bags Blast O Butter, Ultimate Theatre Style, 210 calories (4.5 cups)This Swap Saves: 71 calories

Ah, popcorn. The high-fiber snack can be kept low-cal, but only if you prepare it correctly. Ditch the butter, ditch the bags, and invest in an air popper. By air popping your whole-grain kernels, youll consume fewer calories than most healthy snacks for weight loss. Boost your movie night snacks flavor by sprinkling in red pepper flakes, cinnamon, cocoa powder, or a dash of classic salt and pepper!

10

Eat This: Cup Halo Top Chocolate Chip Cookie Dough, 90 caloriesNot That!: Cup Ben and Jerrys Chocolate Chip Cookie Dough, 280 caloriesThis Swap Saves: 190 calories

Treating yourself every once in awhile is totally understandable. But who are you kidding when you say youre going to stick to just a half-cup serving? Next time you hit the freezer aisles, choose a healthier option such as one of our 14 best brand name ice creams for weight loss. Picking Halo Top in the same indulgent flavor will save you almost 200 calories in addition to 8 grams of heart-harming saturated fat and 18 grams of sugar.

11

Eat This: Olive Oil Spray, 5 caloriesNot That!: Tablespoon of Olive Oil, 120This Swap Saves: 115 calories

Next time you order a panini, egg dish, or burger, ask to the have the kitchen use pan spray as opposed to oil or butter. Using just a little bit of regular olive oil in the pan can add 120 calories. By spritzing, the oil is well spread out, requiring you to use way less.

12

Eat This: 2 Mission Super Soft White Corn Tortillas, 100 caloriesNot That!: 2 Mission Soft Taco Flour Tortillas, 280 caloriesThis Swap Saves: 180 calories

Beyond the refried beans, extra helping of cheese, and and loads of guac youre likely stuffing into your taco shell, youre probably forgetting to consider the tortilla youre wrapping all those fixings with. Before inviting everyone over for Taco Tuesday, make sure to stock up on corn tortillas. Theyre gluten-free, pack in three grams of belly-filling fiber, and less than two grams of fat.

13

Eat This: Cup Kelloggs All-Bran Original, 80 caloriesNot That!: Cup Kelloggs Special K Granola Touch of Honey, 200 caloriesThis Swap Saves: 120 calories

Greek yogurt parfaits are a satisfying and balanced breakfast, but they can also be a sugar and calorie-filled trap. Instead of using sweetened granola, try a plain, high fiber cereal and then add some cinnamon and berries to enhance your bowls flavor. This simple swap can save you at least 100 calories and will help curb hunger so you wont dive into your office snack drawer.

14

Eat This: 1 oz Mont Chevre Original Crumbled Goat Cheese, 70 caloriesNot That!: 1 oz President Triple Crme Brie, 100 caloriesThis Swap Saves: 30 calories

When it comes to saying cheese, ask for goat. Creamy, tangy and low calorie (for cheese, that is) indulge in this spreadable treat when youre watching your weight.

15

Eat This: 2 Slices of Ezekiel Cinnamon Raisin Bread with 1 oz of Philadelphia Cream Cheese, 230 caloriesNot That!: Cinnabon Classic Roll, 880 caloriesThis Swap Saves: 650 calories

When youre trying to beat winter blues and cozy up to something comforting, try Ezekiels cinnamon raisin toast as opposed to traditional cinnamon rolls. And then add some cream cheese to make up for your icing to save an abominable 650 calories.

16

Eat This: 2 boiled eggs, 160 caloriesNot That!: 2 eggs scrambled with 1 tbsp. butter, 260 caloriesThis Swap Saves: 100 calories

Yes, fluffy scrambled eggs and gooey cheese-filled omelets can be totally delicious, but do you know how many hidden calories are folded right into those breakfasts? Generally, recipes call for approximately 1 tablespoon of butter per egg or two thats 100 calories added to your plate. Instead, try boiling them: cracked or not, hard boiled, soft boiled, even poached provide you with a menu of delicious, low-cal alternatives that are still packed with protein and waist-slimming choline.

17

Eat This: 1 cup of Zoodles, 19 caloriesNot That!: 1 cup of cooked Spaghetti, 200 caloriesThis Swap Saves: 181 calories

Instead of ordering carb-filled pasta for dinner, check the menu for veggie noodles. From spaghetti squash to zucchini noodles or even sweet potato spirals, these veggie alternatives squash calories out the door. A cup of zoodles contains 25 calories as opposed to spaghetti, which can contain about 200!

18

Eat This: Grande Iced Coffee with 2% Milk, Unsweetened, 35 caloriesNot That!: Grande Iced Vanilla Latte with 2% Milk, 195 caloriesThis Swap Saves: 160 calories

We totally get that your morning brew is 100% necessary, but all that cream and sugar? The typical combinations are loaded with fat and calories.Try ordering your coffee black and splashing in the milk yourself to further control the calories you sip. Not only will your body thank you, but your wallet will too. Youd be surprised at how much youll save by ordering a plain cup of coffee compared to your go-to gourmet version.

19

Eat This: 1 lettuce leaf, 4 caloriesNot That!: Natures Own 100% Whole Wheat Hamburger Buns, 130 calorieThis Swap Saves: 126 calories

That juicy burger topped with cheese and tomato is much better off without the starchy bun. Eliminate nearly 130 calories and feel just as full thanks to the protein-packed meat. When youre ordering out, ask for your burger protein-style or in a lettuce bun. Youd be surprised how popular this is, even Shake Shack and In-And-Out list this popular option on their menu!

20

Eat This: Cup Newmans Own Garden Peppers Pasta Sauce, 60 caloriesNot That!: Cup Newmans Own Alfredo Pasta Sauce, 80 caloriesThis Swap Saves: 20 calories

And were not talking about wine. When it comes to sauces, stick to red. White sauces tend to be loaded with cream, butter, cheese, and inflammatory oils. Reds, on the other hand, are filled with vegetables, and often have fewer calories and sugar compared to their white competitors.

21

Eat This: 1 packet of Grimmway Farms Baby Carrots Snack Packs, 35 caloriesNot That!: 1 oz Tostitos Original Restaurant Style Chips, 140 caloriesThis Swap Saves: 105 calories

Craving crunchy chips and dip? Skip the fried tortillas and cut up some vegetables instead to load up on fiber and slow down your consumption. Low in calorie, and just as crunchy sliced bell peppers, celery sticks, and sweet baby carrots are sure to do the trick.

22

Eat This: Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, 35 caloriesNot That!: Hidden Valley Original Ranch, 140 caloriesThis Swap Saves: 105 calories

Dressing is a dietary trap. Without even knowing it you can be almost 150 calories to your salad, which was supposed to be your healthy low-cal meal. Try Bolthouse Farms yogurt dressing or balsamic vinegar instead. If the latter is too tart, add a little olive oil to tone it down. Remember that 1 tablespoon of olive oil is 120 calories, so use that sparingly.

23

Eat This: 1.5 piece (117 g) Bell&Evans Time Savers Grilled Chicken Breasts, 150 caloriesNot That!: 4 oz. (112 g) Bell&Evans Breaded Chicken Tenders, 210 caloriesThis Swap Saves: 60 calories

When you cant figure out what to whip up for dinner, search for terms to lend you a hand at the supermarket. Say no to anything labeled creamy, breaded, stuffed, and crispy. Instead, try anything broiled, grilled, poached, and baked. You can transform almost all of your favorite comfort foods into healthier alternatives by switching up the way you cook your food.

24

Eat This: Dominos Small Crunchy Thin Crust, 490 caloriesNot That!: Dominos Small Hand-Tossed Crust, 820 caloriesThis Swap Saves: 330 calories

Most pies are made with refined white flours, are loaded with calories, and known to boost your cravings throughout the day thanks to their gut-busting amounts of salt. If you do cave into your pizza cravings, go for a thin crust. Dominos small thin crust packs in 490 calories just for the bready foundation. Imagine ordering the 820-calorie hand-tossed crust. One word: Yikes!

25

Eat This: Chobani Nonfat Plain Greek Yogurt, 80 caloriesNot That!: Dannon Lowfat Vanilla Yogurt, 140 caloriesThis Swap Saves: 60 calories

Our favorite breakfast can quickly resemble our favorite dessert, ice cream. Make sure you choose a Greek yogurt thats low in sugar and high in protein. This simple swap saves you 60 calories and gives you room to add toppings (we love fresh fruit and low-sugar granola) without the guilt. Find out our other cultured cravings in our list of the 25 Best Yogurts for Weight Loss.

26

Eat This: Quaker Instant Organic Oatmeal Original, 100 caloriesNot That!: Quaker Real Medleys Oatmeal Summer Berry, 250 caloriesThis Swap Saves: 150 calories

Oatmeal is a solid choice to start your day with, but not when youre spooning starch thats loaded with sugar. Go for plain oats that list just one ingredient: whole grain rolled oats. Add your own toppings such as fresh berries, crunchy chia seeds, and slivered almonds to round out the meal with flavor and texture without relying on the belly-ballooning sweet stuff.

27

Eat This: So Delicious Unsweetened Organic Almond Milk with Cashew, 35 caloriesNot That!: Silk Vanilla Almond Milk, 80 caloriesThis Swap Saves: 45 calories

Drench your fiber-rich flakes with So Delicious nut milk instead of Silks sweetened almond milk and cut 45 calories and get this 13 grams of sugar! Thats more than half your days worth of added sugars saved by this effortless swap.

28

Eat This: BeachBar Chocolate Cherry, 150 caloriesNot That!: PowerBar Peanut Butter, 230 caloriesThis Swap Saves: 80 calories

When youre looking to refuel on the fly, nothings worse than biting into a caloric post-workout snack and undoing all those floors you climbed on the Stairmaster. Satisfy your cocoa cravings and satiate a rumbling tummy with 10 grams of metabolism-igniting protein for only 150 calories. Plus, youll save a shocking 20 grams of sugar by making this mindless switch.

29

Eat This: PB2, 50 caloriesNot That!: Jif Creamy Peanut Butter, 190 caloriesThis Swap Saves: 145 calories

In the mood to slather some apple slices with peanut butter? Rather than fretting the nearly 200-calorie per two-tablespoon serving, try stirring some PB2 peanut powder. The powder achieves its slimming nutrition panel by roasting and pressing the peanuts to remove 85 percent of the fat and calories. While the powder is definitely a healthy and less-caloric alternative to traditional peanut butter, PBs saturated unsaturated fats can also help you lose weight as long as you use the creamy spread sparingly.

30

Eat This: Merlot, 122 caloriesNot That!: Margarita, 310 caloriesThis Swap Saves: 188 calories

Applebees Perfect Margarita is the farthest thing from ideal for weight loss. Hit up the restaurant chain for just two margs and youll ingest over 600 calories! If you opt for a glass of merlot, not only will the choice help you cinch your waistline by saving cals, youll also benefit from the vinos many benefits including longevity, reduced risk of heart disease, and even protection against tooth decay.

31

Eat This: True Made Foods Vegetable Ketchup, 10 caloriesNot That!: Heinz Ketchup, 20 caloriesThis Swap Saves: 10 calories

We know what youre thinkinghow will just 10 calories help you lose weight? When it comes to shedding the spare tire for good, every calorie counts. And in the case of ketchup, were usually squirting way more than the suggested one-tablespoon serving size. And get this: While Heinz classic tub is packed with high fructose corn syrup, True Made Foods jar opts for sweetening its ketchup with butternut squash and carrots.

32

Eat This: Mustard, 0 caloriesNot That!: Kraft Hickory Smoke Barbecue Sauce, 50 caloriesThis Swap Saves: 50 calories

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40 Simple Swaps That Cut Thousands of Calories Per Week - KYR News

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Home » Lose Weight Safely » 40 Simple Swaps That Cut Thousands of Calories Per Week – KYR News