The foundation of successful weight loss is always a healthy, calorie-controlled diet combined with exercise. To achieve long-term weight loss, permanent changes in your lifestyle and health habits are needed. Swap to healthy switch overs in your daily routine, doing this can lead to weight loss within a short time.

Replace Sugary Drinks with Water

Soda, energy drinks, and sports drinks are a major source of added sugar and calories, avoid these drinks and replace these with water. Add lemon or Apple Cider Vinegar to water or go for fresh juices. This will result in quick weight Loss.

Replace Dairy Products with Low Fat Dairy Products.

Essential nutrients, minerals and calcium is almost equal in Low Fat and whole milk products, induct Fat Free or Low Fat Dairy products in your Diet. It will help you to achieve sustained weight loss.

Replace half portion of every meal with Fruit, Vegetable or Salad

Make your plate colorful with dark green, orange, red and other vegetables,  more colors means more vitamins, fiber and minerals for our body. Tomatoes, sweet potatoes, and broccoli, along with other vegetables have numerous health benefits. This will help you to achieve sustained weight loss.

Replace Refined Grains with Whole Grain Foods

Refined grains usually have more carbs and less fiber, eating whole grain foods like whole wheat bread, oatmeal, porridge etc are healthier. It will make you healthier and help in weight Loss also

Replace Red Meat with White Meat.

Even while eating white meat like Poultry or Turkey, prefer breast instead of leg. If you still want to eat meat, select lean meat cuts. Including Fish in your daily diet plan will result in gradual weight loss.

Replace Common Salt with Low Sodium Salt .

Canned Foods are usually high in sodium content, select food with low sodium content. Foods high in sodium results in weight gain. Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”Similarly, use of sodium free salt is recommended for long term weight loss. 

Replace Fatty Foods with lean protein foods:

Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast. Eating lean proteins will have long term health benefits and weight loss.

Replace some of the meat with seafood

Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

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