In her post titled 'Simple Swaps for Weight Loss from a Nutritionist,' Mohita Mascarenhas, an online weight loss coach, talked about how little changes can really add up over time. She shared some straightforward tips in two recent Instagram posts, suggesting that you can begin with one or two swaps and slowly transition to a healthier, more balanced diet.

Mohita emphasizes that making these easy dietary changes can lead to noticeable weight loss. For instance, using smaller plates can help manage portion sizes, and focusing on whole, unprocessed foods like fruits can make a big difference, along with cutting back on oil. Here are some practical swaps to kick things off, according to Mohita.

‘Try swapping out regular sodas for diet sodas’

1. Opt for low-fat dairy products like low-fat paneer, low-fat Greek yogurt, and low-fat milk instead of their high-fat counterparts. If you can't find low-fat paneer, you can whip some up at home or incorporate soy chunks and tofu into your meals.

2. Choose chicken breast, fish, and shrimp over red meat. Instead of frying or cooking them in heavy sauces, try air frying with just a touch of oil.

3. Make better cooking decisions by using less oil in your dishes. Grab a small spoon instead of a big one when measuring out oil.

4. Swap out sugary sodas for diet sodas or sparkling water.

‘Use a smaller plate for your meals’

5. Swap out that Frappuccino for a cold or iced coffee with low-fat milk.

6. Go for whole fruits instead of fruit juices. They’ll keep you feeling full for a longer time.

7. Use Greek yogurt dressing or hummus with less oil instead of mayonnaise or cheesy sauces.

8. Use a smaller plate instead of a large one to trick your brain into thinking you're eating more.

She mentioned, "If you keep making these small changes, you'll cut down on calories without feeling like you're missing out or having to make huge adjustments."

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