Smart Substitutions for Painless Weight Loss

March 26, 2011 in Food and Drink by Tim (eFit Author)

When it comes to losing weight, the smallest changes can add up to big losses. There are lots of smart and painless substitutions available, you just have to be somewhat knowledgeable about the nutrition value of foods, and also be diligent about reading nutrition labels. Here are a few quick suggestions to save calories while still enjoying a tasty diet.

Consider that drinking a bottle of water instead of downing a can of sugar-laden soda will save over 100 calories. If you are one of those folks addicted to soda, drinking multiple cans daily, this one change can help you lose one or two pounds per week. Other options include drinking flavored mineral water, this way you can still enjoy a fizzy flavored drink without worrying about counting the calories.

Do not deprive yourself of things that you really want, because when you do that it often backfires and you might end up bingeing instead. The substitutions we suggest are relatively painless, and should be just as satisfying as the more fattening food. The main idea is to keep your eyes open for the ways you can eat smarter, and you will be thrilled with all the differences it will make in the way you look and feel. Here are just a few of the types of substitutions you can make. You will find hundreds more.

Food Smarter Food Calories Saved
Ranch Dressing Fat-free ranch dressing 100
New England clam chowder Manhattan clam chowder 60
Fettuccine Alfredo (16 oz) Spaghetti with sauce 426
ricotta (1 cup) low-fat cottage cheese 172
cinnamon Pop Tart (2) graham crackers 150
tartar sauce (1 tbsp) lemon juice 70
cinnamon raisin bagel English muffin 106
sour cream (1 cup) nonfat yogurt 343
regular chips (1 oz) baked potato chips 90
latte hot tea 122
cheddar cheese (1 cup) mozzarella cheese 141
Hershey bar hot cocoa 105
cream of chicken soup chicken noodle soup 140
buttered popcorn (1 cup) air-pop popcorn 108
potato chips (1 oz.) butter-free popcorn 60
pudding (1 cup) applesauce 108
ice cream (1/2 cup) non-fat frozen yogurt 153
cream (1 cup) evaporated milk 300
ground beef (4 oz.) ground turkey 132
whole milk (1 cup) skim milk 60



A lot of people make poor food choices because they just do not have stop to think of healthier alternatives before they eat fatty or nutrient-empty foods. You certainly do not have to stop eating every high calorie food, just make some changes here and there and it will make a big difference overall.

One of the most important things that you can do to save some calories is to ditch the cups of oil and sticks of butter that you normally use to prepare your meals. Invest in a good set of non-stick cookware so that you can cut down on oils and other fats while cooking.

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