At a time when approximately one-third of US adults can be considered obese, it’s no wonder that the desire to get into shape is such a hot topic. But although nearly half of Americans tried to lose weight between 2013 and 2016, it’s not easy to do when you don’t have the right information. There are a number of misconceptions surrounding weight loss, and with so many extreme diet programs out there, it can become tempting to try a shortcut just to see results.
Unfortunately, there are no real shortcuts when it comes to improving one’s health. That said, losing weight and getting healthy doesn’t have to be overly complicated. In fact, it’s probably easier to reset your meal plan or kickstart your weight loss goals than you might think. Nearly 45 million Americans go on a diet each year, but your efforts will be a lot more successful than average if you have realistic expectations, start off slowly, and do your research. Even with the best meal replacement options available to you, you might be overwhelmed by the idea of so much nutritional change all at once. A great place to start is with some simple and healthy food swaps. With these nutritional alternatives in your fridge or pantry, you likely won’t even miss the calorie-laden alternatives.
Instead of soda, try seltzer
Although American soda consumption is on the decline, 50 percent of adults and over 60 percent of children still drank at least one sugary beverage on a given day in 2014. It might be tempting to quench your thirst with a chilled bottle of cola, but you’ll save around 140 calories or more by opting for a sugar-free seltzer instead. Add a slice of lemon or lime if you want a bit of extra flavor in your drink. Sparkling water can also give you a sense of carbonation without the calories.
Eat fresh fruit instead of drinking juice
Although more than 80 percent of Americans fail to eat the daily recommended amount of fruits and vegetables, drinking your servings of fruit won’t do you any favors. You might believe that starting your day with a glass of orange juice will set you up for superior health. But because fruit juice is high in sugar and low in fiber, your body won’t actually benefit from the nutrients found in the original produce. It’s better to eat the whole fruit as part of your meal than to complement it with a juice drink. Add fresh grapefruit or ripe berries to the breakfast menu or bring grapes or apple slices as part of your packed lunch to ensure you stay full and to fulfill your daily servings.
Ditch the salt and sugar for herbs and spices
When you’re on a diet, you’re going to get bored very quickly if your food tastes bland. Although fat, sugar, and salt can provide flavor, they aren’t the only elements that can make your meals more exciting. Whether you have high blood pressure or are simply trying to reduce your reliance on the sweet stuff, switching to herbs and spices can be incredibly satisfying while providing health benefits. You can grow fresh basil, cilantro, and parsley in your window boxes or pick up some dried herb blends at the grocery store to use in savory dishes. Ginger, cinnamon, nutmeg, and cardamom can all be used to give sweet kitchen creations a bit more punch.
Try wraps instead of buns and bread
A hearty sandwich may be satisfying, but the slices of bread you consume may be adding hundreds of calories to your daily intake. A whole wheat wrap can be a delicious substitute, while a lettuce wrap can be an excellent way to enjoy a burger or taco. If you can’t quite give up bread altogether, at least make some smart shopping choices. White bread is certainly one of the less healthy choices, while whole grain breads are far better. Don’t be swayed by packaging that proclaims a product is “multi-grain,” “100 percent wheat,” or “stone ground.” Although these sound nutritious, these breads can often be mostly comprised of white flour. Be sure to check the ingredients list before purchasing.
Embracing a healthy lifestyle requires dedication, but it shouldn’t have to involve huge sacrifices. By switching up the items on your shopping list and being a bit more cautious in the kitchen, you can instantly make your meals a lot healthier without a ton of effort. You probably won’t even realize the extra sugar and salt are missing, which will set you up for dietary success.
