Feeling frustrated about your progress? Maybe it’s time to switch it up! There is no question that it’s a challenge to lose weight. For some, the struggle can be more challenging than others… like for me, as an example. For the most part, I have struggled with my weight and body acceptance for most of my adult life. I’ve tried cutting out particular foods… going vegetarian… cutting out all sweets… eating no red meat… eating low carbs… the list goes on and on. While all of these eating plans and approaches were widely different, there is one thing they had in common. I didn’t stick with any of them, because inevitably the things I was depriving myself of, I would go back to.

This year, I took a new approach. I knew that when it came to weight loss, experts say that it’s 80-85% of what you eat, and 15-20% of exercise. (Check out 85-15 yes really for more information). I knew that the key was in the food I was eating... but I also knew from numerous trial and errors over the course of my life that if I wanted something I could maintain… and something that actually worked… I had to stop cutting food out of my diet and instead find ways to substitute things I was eating with healthier choices.

Below is my list of favourite things I’ve switched up in my diet which is helping me maintain the progress that I’ve made. I’m far from an expert… and while I do have a degree in Fitness and Nutrition, I’m so far removed from current information in either of those categories that I wouldn’t even classify myself as an amateur. However, I know what has worked for me, and if it helps one other person… then BONUS! Several of my switch ups have allowed me to eat closer to what I used to… but better. Portion control is another key… but that is for a different blog! The items on the left I rarely eat anymore… not even on a “cheat day”.

Cream cheese     <----------------------------->     Light Laughing Cow cheese triangle

Regular white bread     <----------------------------->     PC Blue Menu whole wheat bread

Spaghetti Noodles     <----------------------------->     Spaghetti Squash

Candy bar     <----------------------------->     Fiber 1 Oats and Chocolate bar

Cookie     <----------------------------->     Graham Cracker

Ham and pepperoni     <----------------------------->    Natural Selections Turkey Breast

Tostitos     <----------------------------->    Homemade flour tortilla chips

Ketchup     <----------------------------->    PC Buffalo Wing Sauce

Chips and Cheese     <----------------------------->    Cucumbers and Salsa

Cake     <----------------------------->    Strawberries and Cool Whip Free

Stir Fry with Rice     <----------------------------->    Stir Fry with Broccoli Slaw

Sweet Potato Fries     <----------------------------->    Butternut Squash Fries

Chipotle Mayo     <----------------------------->    PC Buffalo Wing Sauce

Potato Chips     <----------------------------->   Air-popped popcorn

Bacon     <----------------------------->   Turkey Bacon

Ice Cream     <----------------------------->    Iogo 35 calorie yogurt

Refried Beans     <----------------------------->    Mashed kidney beans

Chicken Nuggets     <----------------------------->    Boneless Skinless Chicken Breast

Pizza Crust     <----------------------------->    Whole wheat tortilla

Veggies and Ranch Dip     <----------------------------->    Veggies and Hummus

Hard candy     <----------------------------->    Tic Tacs

Nacho Cheese     <----------------------------->    Homemade Salsa

Hot Dog Buns     <----------------------------->    PC Blue menu whole wheat bread

Bagels     <----------------------------->      PC Blue menu whole wheat bread

Welch’s Jams     <----------------------------->     PC Blue menu twice the fruit

Ground Beef     <----------------------------->      Ground Chicken

Juice and Pop     <----------------------------->      Water

Deep Fryer     <----------------------------->     Acti-Fry

 

Switching up some food items has, without question, contributed to making a difference for me. As a matter of fact, the picture with this blog post is proof. The purplish colour pants to the back are my dress pants before I started working on losing weight back in March. The grey pants in the front are the ones I bought two weeks ago. Little changes CAN make a big difference!