Here are five simple food swaps that can help you
lose more than 10 pounds in the next six weeks.
1. Stick to one serving of cereal. For most
people, a typical pour of breakfast cereal is equal
to two servings. If you're trying to lose weight, trim
calories by accurately measuring one serving into your
bowl (usually that means ¾ - 1 cup, however,
cereal serving sizes vary so you must regularly check
the package labeling on your favorite brands and varieties).
For those who eat a daily bowl of breakfast cereal,
follow my lead, and you'll save about 150 calories by
cutting back on cereal and at least 50 calories in extra
milk every morning. That's 8,400 calories saved and
2.5 pounds lost at the end of six weeks!
2. Skip your late night snack. We all feel the
need to munch in the evening, and although a p.m. snack
can be perfectly appropriate (diet-friendly p.m. snacks
should not exceed 150 calories), for many people, the
evening tends to be the time of day we blow it on calorie
overload - comfort food central; ice cream, cookies,
potato chips, popcorn and more!
On average, people gobble down way more than 250 calories
after 8 p.m. Exercise some willpower and skip your nighttime
snack altogether. Sip an herbal tea, floss/brush your
teeth and close down the kitchen for the evening. You'll
save at least 250 calories each day and after six weeks,
you'll have cut 10,500 calories and dropped three whole
3. Scratch the butter/margarine. Cut out a total
of one tablespoon of regular butter or margarine from
your toast, veggies, potatoes, dinner rolls, etc. each
day. At 100 calories per tablespoon, you'll save 4,200
calories and drop over one pound in six weeks. What
if you can't give up the butter or margarine? At least
switch to a soft tub spread that says "reduced
fat" and "trans-fat free" on the label
- it's half the calories of the full fat versions, so
you'll still drop over ½ pound.
4. Lose the mayo and cheese on your sandwich
Omit the slice of cheese and mayonnaise on your sandwich
(use mustard instead - only five calories per teaspoon)
and you'll save about 200 calories per sandwich. If
you eat a sandwich a day, you'll end up saving 8,400
calories and find yourself 2.5 pounds lighter after
just six weeks.
5. Delete the extras: It's amazing how much
extra food we can munch on without realizing it - a
grab of this/that off our kid's plate, an extra packet
of ketchup or salad dressing, a bite of your co-worker's
dessert... before you know it, you've consumed an extra
Be super mindful and delete the "extras"
and you'll be able to trim a significant amount of calories
off your weekly total. Also, pay attention to your beverages
(alcohol included) - as well as what's going into your
coffee and tea. By trimming 1000 extra calories off
each week (about 150 per day), you'll save a total of
6000 calories and drop 1.75 pounds at the end of six
Follow all five tips and you'll potentially lose more
than 10 pounds at the end of six short weeks. Here's
the math: 2.5 pounds + 3 pounds + 1 pound + 2.5 pounds
+ 1.75 pound = 10+ pounds lost!