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  "path": "/lifestyle/how-to-lose-weight-food-swaps",
  "publishedAt": "2026-05-23T08:00:03.000Z",
  "site": "https://www.gbnews.com",
  "tags": [
    "How to lose weight after 50: The food and exercise mix to prioritise for a faster metabolism",
    "'I'm a doctor and these simple supermarket swaps could be the key to lasting weight loss'",
    "Personal trainer shares the low-effort daily habit 'everyone can do' to lose weight",
    "The GB News Editorial Charter"
  ],
  "textContent": "\n\n\nWeight loss requires expending more energy than you consume and that can come from swapping in healthier versions of everyday meals rather than overhauling your diet completely.\n\nRegistered dietitian Carlyne Remedios, of JM Nutrition, is among those who argue that simple swaps are more effective than radical elimination diets.\n\n###\n\n\n\n\n\n\n\n\n\n\n#### Drinks\n\nOne of the most impactful changes involves ditching fizzy drinks, speciality coffees, fruit juices and energy drinks in favour of sparkling water with citrus, black coffee or fruit-infused water.\n\nCalories consumed through beverages accumulate rapidly while offering little in the way of satiety, making it remarkably easy to exceed one's daily intake without realising.\n\nSwitching to lower-calorie drinks can meaningfully reduce overall consumption without leaving one feeling deprived.\n\n###\n\n\n\n\nTRENDING\n\nStories\n\nVideos\n\nYour Say\n\n###\n\n\n\n\n\n\n\n#### Carbohydrates\n\nThe second recommended swap targets refined carbohydrates, with white bread, white rice and standard pasta making way for wholegrain alternatives.\n\nBrown rice, wild rice, quinoa and pasta made from lentils or chickpeas offer superior fibre content.\n\nBecause these higher-fibre options break down more gradually in the digestive system, they promote prolonged fullness and help moderate blood sugar fluctuations that often trigger mid-afternoon snacking.\n\n##### Sauces and dressings\n\nSauces and dressings represent another area ripe for improvement, with creamy concoctions and mayonnaise-based accompaniments often containing more calories than the dishes they adorn.\n\nYoghurt-based dressings, salsa, mustard, lemon juice, vinaigrettes and fresh herbs provide flavourful alternatives that keep meals satisfying without the caloric burden.\n\n###\n\n\n\n\n###\n\n\n\n\n\n\n\n### Protein\n\nWhen it comes to protein, the dietitian recommends swapping fattier cuts of meat and skin-on poultry for leaner options.\n\nTenderloin and sirloin cuts of beef, pork loin, skinless chicken or turkey, fish, tofu, beans, lentils and eggs all deliver the protein necessary for maintaining muscle mass during weight loss.\n\nThese leaner selections help reduce both saturated fat and calorie consumption whilst still providing the satisfaction that comes from a protein-rich meal.\n\n### LATEST DEVELOPMENTS\n\n\n\n\n  * How to lose weight after 50: The food and exercise mix to prioritise for a faster metabolism\n  * 'I'm a doctor and these simple supermarket swaps could be the key to lasting weight loss'\n  * Personal trainer shares the low-effort daily habit 'everyone can do' to lose weight\n\n\n\n###\n\n\n\n\n#### Dairy\n\nPerhaps one of the more obvious opportunities for calorie reduction is dairy.\n\nReplacing full-fat milk and yoghurt with versions containing between zero and two per cent fat, along with reduced-fat cottage cheese, maintains essential protein and calcium intake whilst trimming unnecessary calories and saturated fat.\n\n###\n\n\n\n\n###\n\n\n\n\n#### Breakfast\n\nThe final swap addresses the first meal of the day, where sugary cereals and plain toast with jam often leave individuals hungry well before lunch.\n\nProtein-rich alternatives such as eggs paired with wholegrain toast, Greek yoghurt topped with fruit, tofu scramble or cottage cheese with fresh fruit deliver greater satiety.\n\nBeginning the morning with adequate protein helps curb cravings and reduces the temptation to reach for unnecessary snacks as the day progresses.\n\nIt cannot be overstated that long-term habits matter far more than brief periods of flawless eating when it comes to shedding weight.\n\nEliminating entire food groups or beloved items such as bread and sweets can foster feelings of deprivation, potentially triggering overeating episodes and cultivating an unhealthy relationship with food.\n\n###\n\n\n\n\n###\n\n\n\n\nHighly restrictive regimes frequently increase hunger, sap energy levels, impair concentration and make physical activity more challenging.\n\nBalanced eating patterns incorporating sufficient protein, fibre, healthy fats and whole foods prove considerably easier to sustain.\n\nHowever, certain ostensibly healthy foods can inadvertently impede progress when portions grow excessive.\n\nSmoothies, nuts, protein bars and dried fruit all carry hidden calorie loads that catch many dieters unawares.\n\nFresh fruit typically offers better satiety than its dried counterpart owing to higher water content and greater volume.\n\n**Our Standards: The GB News Editorial Charter**",
  "title": "Why eating less could make weight loss harder and the food swaps that may work better"
}