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Dr. Kelly Pritchet, a Spokesperson for the Academy of Nutrition and Dietetics said that diet is most effective when the focus is to make small simple changes that can be sustainable in a longer time and eat healthy instead of throwing everything in the kitchen. Research and food dieticians have offered food swaps from regular food intake that could slash those calories out while enjoying a hearty and sumptuous meal.

The journey to weight loss is overwhelming and the desire to shed those few extra pounds overpowers the planning stage. An article on the Health said that eating habits and proper food choices are the real anchors in achieving the body one plans to have. Instead of eating a tub of ice cream when craving for cold and dairy products, one could try eating yogurt of choice. Food swapping is the key and there is no need to deprive oneself of the joy splurging on food brings.

Food swaps will help one stay on diet, trim down calories and could also be healthier than the usual food choice. Kimberly Gomer, a dietician at the Pritikin Longevity Center said that when one wants to slim down and have that beach-bod ramped just like in the magazines, food swap does the job.

The Today shared a few of food swaps that could benefit one's diet. For the first meal of the day, if one opts for a large muffin which contains about 450 calories, swap it with two slices of toast and sprinkle a tablespoon of jam on those golden crunches. This food swap saves one of about 250 calories.

When craving for a snack, munch on popcorn instead of a large bowl of potato chips. A handful of chips has 400 calories- a big leap from popcorn's 90 calories.

There are a lot of many and small simple food swaps that could benefit one from obtaining the weight desired. Eating consciously every day can help drop more weight without the hassle of depriving oneself of saying goodbye to comfort food one likes. It's all about research and a good amount of discipline.