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6 Quick Diet Swaps You MUST Start Making

6 Quick Diet Swaps You MUST Start Making

Trying to clean up your diet to boost your nutrition, enhance your health, and kick-start fat burning? If so, it is time to make a few diet swaps. Rather than focusing on the complete diet overhaul, simply focus on making a few minor adjustments to the way you are eating so you can move one step forward and see the success you desire. This way, you won’t feel quite so restricted and like you just cannot keep up.

Many people who go the route of the entire diet overhaul quickly come to find it is too much too soon. Instead, make a few changes every week. Once those new changes become habit, make a few more. It is a much better way for most people to approach healthier eating.

So let’s go over six places to start. If you can make these simple and easy swaps, you will be on track to success.

 

1. Swap cold cereal for oatmeal

Oatmeal

    The very first swap to make is to replace oatmeal with your usual cold cereal. Oatmeal is more filling, it typically contains fewer calories per cup of cereal, and is also sugar free. It is a great way to start your day. Just be sure to pick up the unsweetened variety.

    2. Swap sausage for egg whites

    Bowl_of_egg_whites

      Getting sufficient protein into your morning meal is critical for success. But, sausages are not the way to do it. For best results, you should go for egg whites instead. These are high in protein, lower in calories, and a lean way to get your nutrients in. Plus they are a high-volume food, which means you can eat more of them without taking in too many calories therefore feeling more satisfied while consuming less food.

      3. Swap creamer for vanilla protein powder

      whey_protein_powder

        Next up, in your morning cup of coffee, forgo that creamer, which is loaded with saturated fat. Instead, boost your protein intake by adding a small dose of vanilla protein powder. It will still add great flavor, less calories, and more protein – precisely what you need in your diet.

        4. Swap regular potatoes for sweet potatoes

        Sweet Potato

          If you are a meat and potatoes kind of person, make those potatoes sweet potatoes. They are the healthier variety as they have more nutrients, more fiber, and are going to rank lower on the glycemic index (GI), so it will help to stop hunger more effectively as well. Sweet potatoes rank in as one of the most filling foods you can eat, so it is a great choice to keep in your diet plan.

          5. Swap juice for milk

          Cats drink milk

            Juice is the biggest no-no if weight loss is the goal. The problem with juice is that it contains too much sugar, lacks the fiber you would get from fruit, and will spike blood sugar and insulin. Instead, opt for milk. Milk is higher in protein and is going to provide a nice dose of calcium and fosters stronger bone growth and development.

            6. Swap yogurt for Greek yogurt

            greek_yogurt

              Finally, the last smart swap to make is to exchange your usual yogurt variety for some Greek yogurt instead. This is going to be far healthier due to its higher protein content along with calcium. Furthermore, Greek yogurt is going to be perfect for improving your belly fat loss as those who consume dairy-rich foods in their diet tend to lose more fat from the abdominal region.

              So keep these smart swaps in mind. If you can get them into place, you can rest assured you are going to be seeing faster fat burning success and boost your heath at the same time.

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              Last Updated on March 13, 2019

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              Have you gotten into a rut before? Or are you in a rut right now?

              You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

              Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

              1. Work on the small tasks.

              When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

              Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

              2. Take a break from your work desk.

              Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

              Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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              3. Upgrade yourself

              Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

              The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

              4. Talk to a friend.

              Talk to someone and get your mind off work for a while.

              Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

              5. Forget about trying to be perfect.

              If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

              Just start small. Do what you can, at your own pace. Let yourself make mistakes.

              Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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              6. Paint a vision to work towards.

              If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

              Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

              Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

              7. Read a book (or blog).

              The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

              Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

              Check out the best selling books; those are generally packed with great wisdom.

              8. Have a quick nap.

              If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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              9. Remember why you are doing this.

              Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

              What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

              10. Find some competition.

              Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

              Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

              11. Go exercise.

              Since you are not making headway at work, might as well spend the time shaping yourself up.

              Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

              As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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              Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

              12. Take a good break.

              Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

              Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

              Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

              Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

              More Resources About Getting out of a Rut

              Featured photo credit: Joshua Earle via unsplash.com

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