Substitute Tips to Lose Weight

You can lose 11 lb (5 kg) in less than 5 months! It may sound difficult to lose 11 lb, but it’s not that hard at all. Substitute one unhealthy food product to another more healthy food product, you will quickly lose weight!

Learn 8 different ways to substitute, from the list below. Choose the substitution method that suits you the best, or choose more than one method and lose even more weight!

Choose 1 or 2 of substitution methods, and then add another one

Start by choosing one or two of the substitution methods, and work with them until they become a part of your new habit. Then you can add a new healthy habit and lose even more weight etc. Here are 8 things you can do in order to lose 11 lb (5 kg) in less than 5 months!

1. Substitute Coca Cola for Water or Diet beverage 

Instead of drinking two cans of Coca Cola a day, substitute it with water or diet beverage, such as Diet Coke. This substitution method will help you lose 11 lb in 4 months and 1 week!

2. Substitute Pastries for Fruits

Instead of eating a pastry with your coffee every day, substitute it with a fruit, such as an apple. This substitution method will help you lose 11 lb in 4 months and 3 weeks!

3. Substitute Cheese for Ham on your sandwich

Instead of eating three cheese sandwiches (soft bread, plain butter, 2 slices of cheese on each) a day, substitute them with two Ham sandwich (crisp bread, low fat margarine, 2 slices of ham on each). This substitution method will help you lose 11 lb in 2.5 months!

4. Substitute Calorie rich Lunch for Healthy Lunch

Instead of eating lunch containing 700 calories a day (such as cheese and ham pie and a sandwich), substitute it with nutritious and cooked lunch containing 400 calories. This substitution method will help you lose 11 lb in 4 months!

5.  Substitute Coffee-Latte for Coffee with low fat milk

Instead of drinking two Coffee-Lattes a day, substitute them for two coffees with a dash of low-fat milk (2 tablespoons each). This substitution method will help you lose 11 lb in 2.5 months!

6. Substitute Cheese for Ham in the fridge

Instead of consuming a 700-gram-pack of cheese (28%) weekly, substitute it with a 400-gram pack-sliced ham. This substitution method will help you lose 11 lb in 4 months!

7. Substitute Bus/Car journeys for Walking

Instead of taking the bus all the way to and from work every day, walk the final 1.2 miles (2 km) to and from work (total 2.4 miles) instead. 1.2 miles back and forth will take you about 20 minutes of walking to work, and 20 minutes of walking from work.  This substitution method will help you lose 11 lb in 4 months.

8. Substitute Car for Bicycle

Instead of driving 6.2 miles (10 km) to and from work every day, ride a bike instead (total 12.4 miles, which takes a total of 1 hour. This substitution method will help you lose 11 lb in 3 months!