Calorie Saving Food Swaps

By on April 9, 2011

By Alice Burron –

Losing weight, or even maintaining your current weight, isn’t all that difficult when you make smart food choices.

The difference between maintaining your weight and gaining weight, for example, might be as little as a 250 calorie a day difference—just one bite-sized candy bar, or espresso drink at your local coffee shop.

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By cutting back by 250 calories a day (keeping all other things equal—like your typical diet and exercise regimen), you can expect to see a weight loss of a half-pound a week.  Add some exercise every day to the tune of 250 calories, and you save 500 calories a day, and could lose one pound per week.  Make two healthy food swaps and exercise a little more, and you can lose two pounds per week—you get the idea.

 Use this guide as part of your strategy to plan ahead and avoid impulse eating and temptations, which will then save you calories.

Alice Burron earned a master’s in physical education with an emphasis in exercise physiology from the University of Wyoming.  She is an affiliate spokesperson for the American Council on Exercise (ACE) and is an ACE certified personal trainer and certified Lifestyle and Weight Management Consultant.  Her first book, Four Weeks to Fabulous, is aimed at helping the busy person lose weight using sound nutrition, weight control and exercise principles that are proven successful.  Visit her on her website at

About Alice Burron

Alice Burron, one of the co-authors of the “Stress As Trigger, Your Body As Target” book, is a life-long student of health and wellness. Her experience includes worksite wellness, wellness coaching, personal training, writing, speaking and community wellness initiatives. She can be contacted at [email protected] The book can be purchased at

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Calorie Saving Food Swaps