The Art of Substitution


The sad reality of weight loss is that you can exercise twice a day, seven days a week and you’ll still enjoy only minimal success in losing weight. Not all foods and drinks are created equal, so simply eating less of the junk won’t yield the same results as will changing your diet to healthier foods. Though the change is difficult at first, and may even taste “not quite the same” as the processed foods you usually enjoy. With time you will come to prefer the healthier diet.

If you’re ready to lose weight, you might want to consider “subbing.”  This is not simply subbing foods you enjoy with something that is not close to what you wanted, but subbing your junk foods with a simliar, healthier choice. This is the simple craft of substituting foods and drinks you regularly consume with things that are healthier, contain fewer calories and, in some cases, keep the body satiated longer. Obviously, eating less calories will result in weight loss. But how do you overcome your desire for soda, pretzels, bagels, pasta, etc.? You do it by subbing.

You love hamburgers, right? Who doesn’t? Well, instead of the bun, why not eat it wrapped in lettuce? Most hamburger buns are nothing but empty calories you don’t need. Do you enjoy butter? Sure you do. But if you take more notice of the choices in the refrigerated isle at the grocery store you will see a few alternatives like Earth Balance that is made with non-hydrogenated healthy oils with no animal products and tastes just like… you guessed it: butter. Here are a few other ideas:

Instead of potato chips: try hummus chips.

Instead of cereal: try oatmeal from stone cut oats

Instead of croutons: try seeds, the available variety and flavor is endless

Instead of pretzels: try any nuts, raw is betternuts



About leisatwatkins

In May 2011, I hit an all time low in my life and an all time high in my weight. I was 199 pounds and the idea of hitting 200 scared me. I had tried every known diet, HCG, Weight Watchers, Jenny Craig, Atkins, the grapefruit diet. I'd even tried Phen-phen when I was younger and Dexatrim before that. While I'd lose a little weight, I would always gain it back and then more. I knew the yo-yo dieting was not healthy for my body and it was definitely wreaking havoc on my mental wellness. I didn't know what to do and I was looking into taking drastic surgical measures to lose weight. That's when a friend of mine told me his story about losing over 200 pounds without pills, surgery, or starving himself. Not only did he lose the weight, but he kept it off. What did I have to lose? I asked him to share the secret with me. Now, only six short months later, I weigh 140 lbs and am working on losing 5 more. That will put me back to my weight that I was in HS, college, and before I had children. And I've done it with my friend's help as my Health Coach, without starving or even exercising, although I love to walk everyday. I haven't felt hungry at all in this process. How many "diets" can say that? I feel fantastic! I've felt great since the first week on this program. Let me be very clear about this. This is NOT a diet. This is not something you do for a little while, lose the weight, then go back to your old eating habits. This program is a life changing plan to help you eat healthier, make food choices that are tailored to your body, and bring you to a state of optimal physical health. If like me, you are tired of diets that don't work, then let me show you a life style plan that does.

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