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5 Simple Food Swaps You Can Do Today to Lose Weight ASAP

We have some good news and some bad news. Dr. Nick Fuller is an obesity expert from Sydney, Australia, and he wants us to stop obsessing over different diets (yes!) and make these five simple food swaps to help us lose weight and keep it off.

He reminds us that a quick fix is never the answer, in fact, it will often mean you end up heavier than where you started.

Speaking to, Nick said: “Everyone has a set point which is the weight that a body defends,” he said.”So when you lose weight, your body does all it can to return to that set point. This is about changing the body’s set point, not a quick fix that will have you heavier than where you started.”

Seems reasonable — so what are these five magical foods we should be ditching to help us with sustainable, long-term weight loss?

5 foods swaps for long-term, sustainable weight loss

Swap coconut oil for olive oil

It’s not the first time we’ve heard that coconut oil is out.

While it may work wonders for your skin and hair when it comes to what we eat, the Mediterraneans know best.

Swap white bread for whole-grain bread

Again, this one isn’t terribly shocking. White bread has little nutritional value whereas whole grains can reduce our risk of heart disease and types of cancers.

Swap cheese for skimmed milk

Say it ain’t so! There is a lot of conflicting information on this one, but Dr. Nick told, “Like its trendy friend coconut oil, cheese’s consumption is sure to see your weight increase and will also block your arteries.”

“The focus of dairy foods should be on regular consumption of skim or low-fat milk and yogurt.”

Yogurt (Photo Credit: Getty Images)

Swap the alcohol for water

Again, we can see the logic here but it doesn’t make us feel any better.

Dr. Nick acknowledges there are some health benefits to drinking, but recommends sticking to two standard drinks per day.

The best choice though is always water. Sigh.

Swap dried fruit for fresh fruit

Did you know dried fruit contains five times the amount of calories as fresh fruit?

Forget the dried apple and blueberries and go get yourself the real deal instead.

Fresh Fruit (Photo Credit: Getty Images)

5 extra easy swaps you can make today:

1. Switch butter for olive oil (when frying)

2. Season with herbs instead of salt

3. Swap red meat for fish (twice a week)

4. Snack on nuts instead of chips

5. Choose whole-wheat pita instead of bread (for sandwiches)

This post was written by Holly Royce. For more, check out our sister site Now to Love.

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