9 simple diet improvements you can do today

I was chatting to a friend the other day about how my 1 year old daughter suddenly now uses a spoon and a fork to eat her dinner. Almost like she's never put her head in her dinner or shovelled it in with her hands.

It just seems to have happened all of a sudden.

But in reality? When I think about it. It hasn't. I've given her a plastic spoon and fork for months. Most of the time she'd fling it on the floor or give it to the dog. 

And what's this got to do with today?

Well, even if you're not where you want to be right now or if the scales haven't gone down a 1lb or 2 this week...

Just 'keep breathing'...because you never know what the tide will bring in tomorrow (Cast Away movie quote...but very relevant)..

And this is what we call 'The Fat Loss Ripple Effect'...

Which I was explaining to one of the ladies I work with the other day when she asked for any swaps she could make to her diet..

And you can get started by making any of these 9 simple swaps today...

1) Bagels (usually have for brekkie and have already swapped for bagel thins but any other alternatives )

^^^ Wraps or tortilla? Tend to be around 60 calories lower and you can also pack in more veggies which will help keep you full up. Or look for alternatives? Fat free Greek yoghurt as a quick and easy brekkie with some berries or protein powder mixed in?

2) Crunchy whole nut peanut butter (again tend to put on my bagels for brekkie)

^^ Eggs? Soft cheese? 

3) Best tasty low cal yoghurt type snack

Fat free Greek yoghurt or quark πŸ™‚

4) Best tasty low cal crisps or crisp alternative

^^ Popcorn? 

5) Jarred sauces. Although I am going to try and make up fresh sauces in batches at the weekend if I am running really short of time what is best ie for chilli, curry, bolognese

^^^ Passatta with some mixed Italian herb seasoning, salt and pepper for bolognese. For curry, you can try the pastes (you just mix them). Or have a few soups / Itsu noodle pots handy πŸ™‚

6) Best fruits for filling but lower calorie

^^^ Blueberries or mixed berries. Frozen is cheaper πŸ™‚

7) Pasta - what can you eat more of for less calories

^^^ Potatos / sweet potato. Bulk out with veggies or try courgette / carrot sprialised? Or even try these noodles and pasta (they work great in stir fry's, too)

8) Best low cal bread or alternative

^^ With bread, there isn’t too much difference (although I'd always have it sliced or you'll eat more)


Rice cake?
Carrot sticks / cucumber / celery with humous dip?

9) Boxed cereals

^^^ shredded wheat, porridge sachets, weetabix? 

Pick ONE today. 

None of them for you? Doing all this already but still not seeing results?

I've got 4 spaces for a free trial using my Shift Personal Training and Nutrition System starting on Monday

Click below to apply:

Free Week of Personal Training and Support From A Registered Nutritionist 


PS. Plus, if you make any of these swaps today?

It means you started a 'diet'  on a Friday...

And if you can do a diet on a Friday?

When can't you do it?

This is exactly how I help you think differently and get your health and fitness back with my Shift Personal Training and Nutrition System

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