Losing weight is tough. It takes a lot of dedication, hard work and discipline to stay on track, especially with temptations all around. However it doesn't have to be nothing but rice cakes and misery. By tweaking your meals with some smart choices and a little advance preparation, you can avoid hundreds of hidden calories and finally lose that stubborn excess weight that seems to hang on in there, even though you are doing everything else right.


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Nutrition guru and blogger Amanda Meixner has built a huge social media following on these smart choices. Using a simple, easy to understand formula based on attractive infographics and interesting comparisons, her advice and clever diet tips have proved to be a huge hit on Instagram, where she has over 700k followers.

“Small tweaks add up!” She writes. “These swaps will not only save your waistline but also your health.” Because we make several food choices each day, Amanda encourages a thoughtful and organised approach. Instead of chips, go for popcorn for a salty snack. Drink black coffee instead of sugar-laden lattes. Dark chocolate instead of milk chocolate. Prepare meals in advance, so you don't end up snacking on the go because you have nothing else. All pretty basic stuff really.

So if you find yourself pounding the treadmill and cutting out the treats but still unable to shed those last few inches of fat, try these simple food swaps and healthy alternatives instead. Scroll down to check them out for yourself below, and let us know what you think in the comments!

More info: Instagram

#1 Here Are Some More Healthy Substitutes To Add To Your Routine

Here Are Some More Healthy Substitutes To Add To Your Routine

Here are some more healthy substitutes to add to your routine. Breakdown below: . 🍫 The milk chocolate bar has a whooping 44g carbs, 41g sugar only 2g fiber and 370 calories! The dark chocolate bar shown on the other hand had 13g carbs, 6g sugar, 5g fiber & 250 calories. With dark chocolate, you’ll feel fuller faster with the add fiber & won’t go through such a big insulin spike &... Read More

Here are some more healthy substitutes to add to your routine. Breakdown below: . 🍫 The milk chocolate bar has a whooping 44g carbs, 41g sugar only 2g fiber and 370 calories! The dark chocolate bar shown on the other hand had 13g carbs, 6g sugar, 5g fiber & 250 calories. With dark chocolate, you’ll feel fuller faster with the add fiber & won’t go through such a big insulin spike & crash. . 🌽 Vegetable oil and canola oils are highly processed, heated, bleached, refined and deodorized. The hight heat these oils go through have negative impact on the healthy compounds in the oils & are stripped of much of their omega-3 fatty acids in the processing. Extra Virgin Olive oil is produced by cold pressing and doesn’t use chemicals for refinement & also avoids high heat treatment, leaving it full of heart healthy fats. . 🥑 Sour cream adds about 40 calories & 6g of fat per quarter cup but doesn’t add much nutritionally. Guacamole on the other hand adds antioxidants, about 4g of fiber, potassium + more per quarter cup. Plus, you get all the heart healthy fats from the avocado.

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Judith Cozien 1 week ago

Extra virgin olive oil is quite a bit more expensive though. Realistic diet swaps need to consider that.

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#2 Love To Make Smart Food Choices

Love To Make Smart Food Choices

I may be silly 🤪 but I love to make smart food choices. While sometimes candy is fun, 9 times out of 10 nature’s candy (fruits) is my favorite way to satisfy my sweet tooth

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Judith Cozien 1 week ago

Unfortunately the "smart" choice is 5 to 10 times more expensive, that's a factor for many people

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#3 590 Cals Vs 590 Cals

590 Cals Vs 590 Cals

Which would you rather have? 😸 While it’s totally great to treat yourself, being aware of your choices and what that means for the rest of your day is important! ❤️ Below is a breakdown of each: . 590 calories of: A medium strawberry shake from a fast food chain . 590 calories of: A giant salad that includes: 4 cups spinach 2 cups cauliflower 1/2 cup cherry tomatoes 1/2 orange bell pepper 2 eggs 3oz kimchi 2 Beets 1/2 avocado + 2 tbsp... Read More

Which would you rather have? 😸 While it’s totally great to treat yourself, being aware of your choices and what that means for the rest of your day is important! ❤️ Below is a breakdown of each: . 590 calories of: A medium strawberry shake from a fast food chain . 590 calories of: A giant salad that includes: 4 cups spinach 2 cups cauliflower 1/2 cup cherry tomatoes 1/2 orange bell pepper 2 eggs 3oz kimchi 2 Beets 1/2 avocado + 2 tbsp balsamic + 1 cup whole strawberries

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Nini Meow 1 week ago

But for me everything is incomplete without rice......

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#4 Starting A New Diet Like

Starting A New Diet Like

Starting a new diet like: breakfast is air, lunch is a carrot and dinner I get to lick an apple and dessert is yelling at a picture of myself naked. . Ok jk 😜 In all seriousness, choosing a clean and healthy lifestyle is about loving yourself! . That doesn’t mean you have to make drastic changes overnight. Small, lasting tweaks will really add up. . The right was my lunch other day - no it’s... Read More

Starting a new diet like: breakfast is air, lunch is a carrot and dinner I get to lick an apple and dessert is yelling at a picture of myself naked. . Ok jk 😜 In all seriousness, choosing a clean and healthy lifestyle is about loving yourself! . That doesn’t mean you have to make drastic changes overnight. Small, lasting tweaks will really add up. . The right was my lunch other day - no it’s not chocolate syrup, it’s balsamic glaze 😋 combo below: 2 cups mixed greens 1 cup cherry tomatoes 1/4 an orange bell pepper 1/2 cup cucumbers 6 oz salmon with garlic seasoning, pepper & sea salt Trader Joe’s balsamic glaze

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Nini Meow 1 week ago

Sadly people doesn't understand this!

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#5 "I’ll Take Any Excuse To Eat More Chocolate"

"I’ll Take Any Excuse To Eat More Chocolate"

"What are you hungry for?” is an important question! Choosing the “less healthy” option a) can be more satisfying and b) can save you a lot of calories! I know which one I’d choose ALSO many times, we try to satisfy our cravings with “healthy” food - only to end up eating the chocolate in the end anyway! Of course calories are not important for everyone to keep track of,... Read More

"What are you hungry for?” is an important question! Choosing the “less healthy” option a) can be more satisfying and b) can save you a lot of calories! I know which one I’d choose ALSO many times, we try to satisfy our cravings with “healthy” food - only to end up eating the chocolate in the end anyway! Of course calories are not important for everyone to keep track of, but if it’s important to you, this may be good to keep in mind!

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Daria B 1 week ago

Or just pick a dark chocolate with high percentage of cacao. It's too bitter to eat great quantities at once, but you still get that satisfaction from chocolate.

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#6 Because Feeling Good Also Means Treating Yourself To The Food That You Want

Because Feeling Good Also Means Treating Yourself To The Food That You Want

Because feeling good also means treating yourself to the food that you want 😋 . I know I’ve been sharing a lot of calorie comparison posts lately so I wanted to remind you you don’t have to always beat yourself over caloric goals & amounts. . While the left side is fueling your body, the right side might be fueling your soul ❤️ That doesn’t mean you should have a clean eating lifestyle where... Read More

Because feeling good also means treating yourself to the food that you want 😋 . I know I’ve been sharing a lot of calorie comparison posts lately so I wanted to remind you you don’t have to always beat yourself over caloric goals & amounts. . While the left side is fueling your body, the right side might be fueling your soul ❤️ That doesn’t mean you should have a clean eating lifestyle where you feel the need to binge on foods often. . Rather, you should have a healthy lifestyle you enjoy where you can have treats in spots you want them (NOT when someone is forcing you or on some random occasion you don’t really care about) 💫 . I often get asked “What happens when I do binge eat? How do I fix?”. Quite simply forgive yourself & get back to your healthy eating routine 😉 not need for some crazy “cleanse” 😛 . Left side is 6oz seared ahi tuna, steamed cauliflower, cherry tomatoes, bell peppers & mixed greens with balsamic vinegar & olive oil dressing (not shown). Right side is 2 chocolate chip cookies with 8oz milk.

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Shannøn Renee 1 week ago

As someone who has lost and maintained a 75lb loss I was scrolling through this list and at times I thought "but what about those times you actually have a craving that you just can't satisfy until you eat it?" The key to my weight loss has been watching my portion sizes, eating more protein, substituting higher fat items for lower fat ones (lower fat % meats and cheeses, using my air fryer instead of deep frying, using healthy oils, etc), making sure to get my daily intake of fruits and vegetables, making it at home instead of going out, and above all else, not depriving myself!

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#7 These Swaps Will Not Only Save Your Waistline But Also Your Health

These Swaps Will Not Only Save Your Waistline But Also Your Health

These swaps will not only save your waistline but also your health. The top side is full of processed foods, bad oils & sugar bombs while the bottom side is less processed & lower-calorie to boot. More info below: . Chips ➡️ Popcorn - Popcorn is an easy grab-n-go food and much less processed than chips! That sad handful of 9 chips has 150 cals, 9g fat, 16g carbs & contains sunflower/vegetable... Read More

These swaps will not only save your waistline but also your health. The top side is full of processed foods, bad oils & sugar bombs while the bottom side is less processed & lower-calorie to boot. More info below: . Chips ➡️ Popcorn - Popcorn is an easy grab-n-go food and much less processed than chips! That sad handful of 9 chips has 150 cals, 9g fat, 16g carbs & contains sunflower/vegetable oil & fillers, yikes! 3 cups air popped popcorn is only 93 calories & only contains 1 ingredient: popcorn. You can also cook it in a pan with olive oil if you prefer it that way! . Frappuccino ➡️Iced Coffee w/ Coconut Milk - Frappuccinos are sugar bombs! A grande mocha with 2% milk has 61g sugar & 400 calories while an unsweetened iced coffee with coconut milk containers 25 calories & 2g sugar. Now, that’s an easy swap that will save you a ton of calories & sugar! . Burger with bun ➡️ burger lettuce wrap - Save yourself the extra processed carbs when you swap a bun for a lettuce warp. While it’s perfectly ok to treat yourself to a full bun, swapping it out for a lettuce wrap on a regular basis with save you 18g+ carbs!

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Judith Cozien 1 week ago

Burgers made with giant mushrooms instead of the bun are great!

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#8 Which One Would You Choose? The Calories And Macros Only Paint A Part Of The Picture. Really The Hidden Ingredients And Chemicals Are The True Bad Guys In This Situation

Which One Would You Choose? The Calories And Macros Only Paint A Part Of The Picture. Really The Hidden Ingredients And Chemicals Are The True Bad Guys In This Situation

Which one would you choose? The calories and macros only paint a part of the picture. Really the hidden ingredients and chemicals are the true bad guys in this situation 😈 Think about how you FEEL after eating fast-food compared to a home cooked meal 💯 Below is a breakdown of some of the bad guys: High Fructose Corn Syrup: The chemical process used to make high fructose corn syrup,... Read More

Which one would you choose? The calories and macros only paint a part of the picture. Really the hidden ingredients and chemicals are the true bad guys in this situation 😈 Think about how you FEEL after eating fast-food compared to a home cooked meal 💯 Below is a breakdown of some of the bad guys: High Fructose Corn Syrup: The chemical process used to make high fructose corn syrup, the glucose and fructose become separated. This allows fructose to mainline directly into your liver leading to fatty liver which can eventually lead to diabetes. — Vegetable Oil: The creation of vegetable oil involves pressing, heating, various industrial chemicals and highly toxic solvents. This unnatural form of oil has been shown to increase inflammation, your risk of cardiovascular disease and the Omega-6 compound in it has been linked to cancer.

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Kjorn 1 week ago

it's a bit unfair to compare fast food to home made meal.

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#9 Some Healthy Swaps To Add To Your Nutrition Routine

 Some Healthy Swaps To Add To Your Nutrition Routine

Here are some healthy swaps to add to your nutrition routine (P.S. that paleo ranch is bomb): Regular Ranch Paleo Ranch: The regular ranch dressing is full of inflammatory and artificial ingredients including canola oil, added sugar, MSG, & artificial flavors, ranch is full of real, organic food ingredients & cage-free eggs. Orange Juice Oranges: Orange juice is a sugar bomb without the fiber. Save yourself sugar and calories when... Read More

Here are some healthy swaps to add to your nutrition routine (P.S. that paleo ranch is bomb): Regular Ranch Paleo Ranch: The regular ranch dressing is full of inflammatory and artificial ingredients including canola oil, added sugar, MSG, & artificial flavors, ranch is full of real, organic food ingredients & cage-free eggs. Orange Juice Oranges: Orange juice is a sugar bomb without the fiber. Save yourself sugar and calories when you switch over to whole oranges. A large orange has 87 calories & 4.4g fiber VS. this 12oz juice has 170 calories & 0g fiber. . Iceberg lettuce Spinach: While iceberg lettuce still might be better for you than eating a snickers bar, it fails in comparison nutritionally to other leafy greens. Spinach has 223% (DV) Vitamin K, 28% Vitamin A. 14% Vitamin C, 18% Folate + more minerals compared to a measly 7% vitamin A & 3% vitamin C in iceberg lettuce.

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Hans 1 week ago

Spinach fir iceberg? Not really a substitute. Any salad makes a good part of a meal, for it has fiber and nothing unhealthy. Iceberg salad, tomatoes, onions, olives, maybe some feta cheese, good native oil, balsamic vinegar. Perfect!

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#10 White Rice Vs. Brown Rice

White Rice Vs. Brown Rice

White Rice vs. Brown Rice 🙌 Did you know white rice is actually brown rice with the germ and bran removed? Both have their pros & cons. I know I love my brown rice cakes 🤣White rice is brown rice with the germ and bran removed. Despite a common misconception, the macronutrient & calorie contents of the two are relatively the same (calculations in photo are based off 45g measurements).Brown... Read More

White Rice vs. Brown Rice 🙌 Did you know white rice is actually brown rice with the germ and bran removed? Both have their pros & cons. I know I love my brown rice cakes 🤣White rice is brown rice with the germ and bran removed. Despite a common misconception, the macronutrient & calorie contents of the two are relatively the same (calculations in photo are based off 45g measurements).Brown rice is a great source of manganese, selenium, and magnesium. Unfortunately for white rice lovers, some fiber and most nutrients are stripped away during the refining process, which leaves it with very few essential nutrients. Brown rice does, however, contain phytic acid, which offers some health benefits, but it reduces your body’s ability to absorb iron and zinc from the diet. *Keep in mind to avoid deficiencies of these crucial nutrients. . White rice also has a much higher glycemic index (GI), which measures how quickly a particular food increases blood sugar. White rice has a GI of 89 while brown rice has a GI of 50. This can be significant to diabetics and those with insulin resistance. Brown Rice has other health benefits you may not know about. It contains lignans - plant compounds that have been shown to reduce the amount of fat in the blood and lower blood pressure, and studies suggest it can help reduce several risk factors for heart disease. Brown rice also contains many powerful antioxidants that are not present in white rice. Don’t be so quick to discard the white rice, because it has it’s benefits too. It is easier to digest and is great for refueling muscles with glycogen post-workout, which is one of the reasons why a lot of athletes choose it over brown rice.

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Zanthe 1 week ago

I'll never be able to replace white rice by brown rice, but I actually found incredible satisfaction on quinoa. Highly recommend!

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