Howdy folks! So…while I am on this journey to my summertime fine body, I’m taking you with me whether you like it or not :).
I’m about 99% certain the first thought that comes to mind when you decide you want to ‘be healthier’ or start a new diet is what you’re going to have to give up to see results. While there are indeed some sacrifices you’ll have to make to be successful, losing weight doesn’t have to be miserable. Social media has been a powerful tool to help me make this journey something to challenge myself with as well as things that can make such a huge shift in my life more bearable. Tik Tok is the new YouTube University and has proven to be a useful source to finding all the good food and snack swaps to make this new life just as exciting as the one you’re leaving behind.
Losing weight (fat) boils down to being in a calorie deficit. Burning more calories than your body requires so that we use excess fat to compensate for that energy deficit. To help this process, we have to find ways to eat fewer calories – not less food. One of the ways I have been able to do this is by finding alternatives to some of my favorite foods to help me stay on track with my daily calorie budget.
My favorite meal of the day is breakfast. I love all the classics – eggs, bacon, toast, grits, jelly, waffles, pancakes, butter. ALL OF IT! But all these foods combined carry a lot of calories and to be honest, in excess, can cause health problems. So let’s dissect my ideal breakfast and how I’ve used food swaps to still enjoy my favorite meal of the day!
- Toast: Who doesn’t love a good slice or two of toast?? I swapped my 100% whole wheat toast (70 calories per slice) for a lower calorie option that is 35 calories per slice, has less fat and double the protein. I can have 2 slices of toast for half the calorie intake! My swapped bread still tastes fantastic and I get to have a guilt-free carb to start my day. Add some light butter spread and sugar free jelly and you’re good to go!
- Bacon: I’m a true Southern girl and a few slices of swine on my plate is like heaven on Earth. But the calorie and fat content on 2 slices of thick cut bacon is not worth MY goals. So I made the switch to turkey bacon. Turkey bacon is about 45 calories per slice, but the protein is coming in at a whopping 6g per slice plus lower fat content than regular bacon! Now, before you start a riot in the comments, I understand that bacon can be a sensitive topic and the thought of switching to turkey bacon is enough to make you throw in the towel altogether. There’s another option – center cut bacon. Most center cut bacon options are 50 calories for 2 slices and you still get the flavor your crave but save yourself some calories and fat.
- Eggs: Breakfast isn’t breakfast without eggs IMO. Eggs are pretty harmless and carry tons of health benefits unless you have health related issues that make eggs a problem. But I was searching for options to help me to eat more food but for less calories. Enter liquid egg whites. It was an adjustment for me at first, but once you season them to your liking they do just fine. I sometimes will mix a whole egg with about 100g of egg whites if I want a little more fat. Also, they have ‘yellow’ egg whites as well if ya just can’t do the whole white. Egg whites are a great high volume, filling, low calorie option and also a fantastic shot of protein.
There are some things that I choose not to swap because they just bring me joy like regular coffee creamer, cookies, rice, and candy. I just make sure that when I have these things, they fit in my calorie budget AND I am honest about tracking them.
Sustaining a healthy (for you) body weight and lifestyle is all about choices. Making choices for the person you want to be, not who you are right now. This includes assessing how to make fun foods you truly enjoy fit into your life and also what swaps can you make to some food choices to make them better for you. This also includes thinking about how you want to live your life forever – I tried the keto diet and was successful for a while until I broke and had bread, a banana and pasta. I can’t live my live without sugar and carbs so keto was out for me. A lifestyle change is just that, for life.
Whatever you do to lose the weight, you have to continue to do to maintain it.
If you love soda like I do, make the switch to diet – my favorite is Coke Zero. Most diet sodas are zero calories and the sugar alternative is not harmful (there are several studies to bust that myth). Love chips – find an alternative like Pop Chips or Pop Corners. Love cheese – go fat free or reduced fat. Love ranch dressing – choose the yogurt alternative.
I used to DREAD the grocery store. Buying the same items to cook the same meals week after week, but being on this journey has turned my food shopping experience into a little scavenger hunt to see what’s available that I can add to my arsenal that helps me meet my goals. I get to try new things, I can understand nutrition labels better and cooking is fun again. It’s also a lot less complicated and quicker.
Before I close this week’s post, here are a couple more tidbits to remember when it comes to this health and wellness life:
- Find ways to add healthier things to your life, not just what you need to remove – add more fruits and veggies to your meals, add more movement like a 10 minute walk after lunch or at the end of your work day. Schedule your workout days and make it a priority to honor your commitment.
- Fuel your body with things it needs. Drink the water, eat a piece of fruit before your fun snack, eat protein at every meal, and eat your veggies (you’re not a toddler, grow up!)
If this post has been helpful to you in any way, drop me a line in the comments and let me know. Also, if you know of a bomb snack that you want to share – drop that in the comments too. I wanna try them all!
Until next time…
xo, Siara
