Swap & Drop: 7 easy ways to shed pounds
Updated: Jul. 16, 2019
A few small swaps in your diet can help you lose weight
Lose the calories but not the flavour
Losing pounds may seem daunting, but it doesn’t have to be. We’ve rounded up some easy food swaps that, while subtle, are powerful enough to make a real difference. Here’s why: To lose one pound, you have to eliminate 3,500 calories, either by burning them off through exercise or cutting them from your diet. Making some or all of the swaps below will really add up-in fact, we’ve done the math so you can see how much weight you could lose over a year.
Small changes also help you think about food in a new light: Do I really need to make my potato salad with sour cream, or will yogurt taste just as good? Yes, it does!
Swap & Drop Diet: available now in the Best Health bookstore.
1. Skip sugar cones
Order ice cream with a plain wafer-type cone instead of a sugar cone to save 23 calories. (Have frozen yogurt instead of ice cream to save an extra 156 calories for a two-scoop cone.)
Add it up: Switch the cone weekly and save 1,196 calories in a year; save an extra 8,112 calories with frozen yogurt.
Total: more than 2.5 pounds.
Swap & Drop Diet: available now in the Best Health bookstore.
2. Rethink your sweet fix
Sometimes all you need is a taste. Two squares of a 70% dark-chocolate bar have 106 calories (and heart-healthy benefits). Indulging in chocolate fudge cake, on the other hand, can set you back 490 calories.?
Add it up: Make this change once a week and save some 20,000 calories a year.
Total: almost 6 pounds.
Swap & Drop Diet: available now in the Best Health bookstore.
3. Be salad savvy
Think twice at the salad bar: You’ll save 125 calories by choosing two tablespoons (30 mL) low-fat vinaigrette rather than creamy Caesar. And instead of getting your crunch from a 1/4 cup (60 mL) of croutons (30 calories), top it up with all the crisp veggies you want
Add it up: Lighten up the dressing once a week and you’ll cut out 6,500 calories a year.
Total: almost 2 pounds (2.5 if you drop the croutons).
Swap & Drop Diet: available now in the Best Health bookstore.
4. Bake your own
Most store-bought muffins are your enemy. A 100-gram store- bought blueberry muffin has 444 calories, while a slice of homemade banana bread has far fewer: a slice (1/10 of loaf) is 228 calories if you skip the chocolate chips.
Add it up: Make this change once a week and you’ll cut out 11,232 calories in a year.
Total: More than 3 pounds.
Swap & Drop Diet: available now in the Best Health bookstore.
5. Squeeze a lemon
A tall glass (2 cups/500 mL) of sugary lemon-lime pop has 220 calories. Save calories (and money) by having water with the juice of a freshly squeezed lemon; it has just 12 calories (and one third of your day’s vitamin C needs). Add a little honey, if you like, for a sweet touch.
Add it up Choose fresh lemon water over bottled pop once a week for a savings of 10,816 calories a year.
Total: About 3 pounds.
Swap & Drop Diet: available now in the Best Health bookstore.
6. Go for red sauce
Yes, alfredo sauce is delicious. But since it’s made with cream and Parmesan, it has 180 calories per 1/2 cup (125 mL). Swap that for tomato sauce to save 100 calories. Throw in some sautéed veggies for added nutrients (and now you can afford a bit of grated Parmesan).
Add it up: Make this saucy replacement once a week and you will save 5,200 calories per year.
Total: 1.5 pounds.
Swap & Drop Diet: available now in the Best Health bookstore.
7. Dress lightly
Mix 1/4 cup (60 mL) zero-fat plain yogurt into your potato salads and coleslaws instead of full-fat sour cream. You’ll barely taste the difference, but you’ll save 73 calories.
Add it up: Make this replacement once a week to save 3,796 calories in a year.
Total: More than 1 pound.
Swap & Drop Diet: available now in the Best Health bookstore.
Swap & Drop Diet
Did you know you could change your life in 12 weeks? This simple 12-week step-by-step plan serves up no-nonsense strategies and easy lifestyle changes that tackle one meal, one change… one day at a time. You’ll learn portion control and still eat the foods you love. Over 100 delicious recipes in the meal planner means you’ll be treated to a full course of satisfaction! Busy schedule? Eat out as often as twice a week – the guide of the country’s top restaurant chains will help you make the right choices. And finally, the fun fat-burning walking plan will help you achieve tangible results both inside and out!
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