Losing a little weight doesn't have to mean completely transforming how and what you eat. By simply making some healthy food swaps, you can make surprisingly drastic changes.

While there are plenty of great ways to improve your diet and lose weight, such as trying one of the best protein powder for weight loss, making little adjustments to what you eat during the day can make a big impact, too.

We spoke with a few dietary experts to bring you a guide to the best healthy food swaps that you can start making in your diet today.

We all know that sodas like Coke and Sprite are filled with sugar and empty calories but they are undeniably delicious. Instead of reaching for a can of soda, which contains around 139 calories, Ashley Bannister, Noom Coach and registered dietitian, recommends making yourself a zero calorie soda water with lemon instead.

While full fat sour cream is definitely delicious in all kinds of dishes or as a dip, it isn't always the healthiest option. Full fat sour cream can contain 198 calories per 3.5 ounces along with 19 grams of fat.

Instead, try opting for greek yogurt "for a boost of protein with a similar flavor," says Bannister. Greek yoghurt contains only 100 calories and 1 gram of fat per 3.5 ounces, plus it's a wonderful source of protein, making it a much healthier option.

After a while, you could even swap out your greek yogurt for milk or coconut yogurt. As Dr. Kellyann Petrucci, M.S., N.D. suggests, kiss sweetened yogurt goodbye and reach for unsweetened, full-fat milk or coconut yogurt instead to give your gut all the probiotic power you want, without the sugar overload.

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We all know that salty potato chips aren't exactly healthy but once you start munching on them, they can be hard to put down. Popcorn is a perfect substitute.

"Popcorn is a low-calorie grain high in saturated fiber and nutrients," says registered dietitian Edibel Quintero. "As long as popcorn isn't seasoned with salt, butter, or syrup, it's perfect for weight loss."

While it's much easier to grab a carton of juice from the fridge, using fresh fruits to make your own homemade juice is much healthier, as your juice won't contain any unhealthy preservatives or added sugars. As one 2021 study notes, added sugars in fruit juices can play a large role in weight gain and diabetes.

"Replace store-bought sweetened fruit juices with freshly squeezed ones," says Quintero. "Most store-bought juices are high in sugar, so frequently drinking them puts you at risk for diabetes and heart disease. If you cant live without this drink, its advisable to opt for freshly squeezed juice, as it contains more vitamins, minerals, and other nutritional compounds. Another alternative is to drink water with a slice of lemon, orange, or other favorite fruit."

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Instead of buying frozen french fries, you can make your own potato wedges in the oven.

"Make your own baked potato fries," says Bannister. "Theyll still have a similar crispy texture, but will have loads fewer calories and less saturated fat."

Butter is a common ingredient in many dishes, but if you regularly use butter in your recipes, you may be making your food less healthy without realizing it. Instead, try using olive oil when frying foods.

Or, if you love having butter on toast in the morning, try swapping it out for some smashed avocado thats rich in healthy fats and fiber.

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You may not have realized that soft and hard tacos were all that different in anything but texture, however, hard shell tacos are a lot less healthy. As registered dietitian nutritionist Vandana Sheth explains, this is because hard tacos are fried in oil, while soft tacos are not. Hard tacos may have fewer calories, but that doesn't make them healthier.

To really make a difference, try using wholewheat wraps instead of soft tacos for an even healthier meal.

Whether you're making burritos, lasagne or pasta, mincemeat can add a big pop of flavor. However, trying an option with less red meat can make your dish a lot healthier.

Don't worry you don't need to give up your mincemeat altogether. "Blend chopped mushrooms with meat 50:50 in your favorite burger recipe," suggests Sheth.

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You can make snack time a lot healthier by "choosing fresh fruit or no added sugar dried fruit over canned fruits with added syrups," suggests registered dietician Patricia Kolesa.

Many dried fruits come with added sugars plus, as fruit shrinks when it dries, it's very easy to eat more than you would if you were to choose fresh fruit.

"Try opting for grilled, baked, boiled chicken over fried chicken," suggests Kolesa.

Fried chicken is cooked in oil while grilled chicken is cooked with just a little seasoning. By swapping fried chicken for grilled chicken, you may shave off 100 calories and 10 grams of fat from your meal.

(Image credit: Getty Images)

Candy is always a tempting snack, but as we all know, it's filled with sugar and can lead to weight gain and dental problems.

"Have a handful of nuts as a snack instead of chips, candy or other processed snacks," says Sheth.

Add some dried cranberries into your nut mix, and you'll still get that little kick of sweetness, too.

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11 healthy food swaps that will make losing weight easier - Fit and Well

Published: Published Date - 05:55 PM, Sun - 31 July 22

A weight loss program is necessary if you wish to track your progress and see your desired results. When you are on your weight loss journey, sticking to a weight loss plan that is customized for you is much more beneficial than just including random changes in your diet.

However, not all weight loss program works for everyone. A weight loss program looks into your past medical history, body type, lifestyle, and your sleeping and eating patterns, and it is designed after that. So, it is essential to consider certain things before you choose your weight loss plan. Dietitian and nutritionist Tanvee Tutlani firmly believes that everybody is different, so the requirement varies too. She has different weight loss programs for women suffering from PCOS and PCOD, a curated program for post-pregnancy weight gain and one for obesity.

Tanvee feels that your weight loss plan does not only mean having a diet chart and an exercise routine. An effective weight loss program will significantly change your physical health and lead you toward a healthier lifestyle.

So, here are 5 key things to consider before choosing a weight loss program

1. long-term plan

Weight loss plans that promise to shed kilos within a week or two weeks often wreak havoc on the body. While you may have temporary results, there are high chances of gaining weight again once the plan is done. So, it is important to opt for a weight loss plan that is long-term and aids in the long run for your body. A long-term plan will help you change your unhealthy habits or eating disorders which are beneficial for your health.

2. A customized diet plan

Skipping your favorite meals and substituting them with plain, bland foods will not keep you motivated during your weight loss journey. Nutrition plays an 80% role in your weight loss journey. While choosing a weight loss plan, opt for those where you can have your preferred food in their healthier version. Also, the diet must be realistic. A complicated diet plan makes it easy to lose track and feel discouraged.

3. Physical activity of your choice

Exercise is required to cut off that extra flab from the unwanted body parts. However, never opt for an activity or an exercise routine you detest. If you prefer a Zumba workout or like to go for a run, choose that. So, having a flexible weight loss plan is necessary as it will allow you to pick and choose as per your preferences.

4. Having monthly goals

One of the most effective ways to see positive outcomes in your weight loss journey is to have monthly goals. A curated weight loss plan will have certain goals that will keep you on track and will rejuvenate you every month to hit the next target.

5. A well-researched weight loss plan

Consult a certified dietitian and nutritionist for your weight loss plan. They will do thorough research on you and will suggest you the best suitable weight loss plan. When your plan comes from a credible source, you see quick results and are free from any harmful side effects of a particular plan.

Make your weight loss journey fun by picking the right one for yourself.

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5 things to consider while choosing an effective weight loss program shares Dietitian Tanvee Tutlani - Telangana Today

The procedure is quite safe. And theres at least one large study that showed that its safe and effective, but theres a much bigger issue here, said gastroenterologist and obesity medicine specialist Dr. Christopher McGowan in an interview with PEOPLE.

McGowan thinks the issues with the procedure for adolescents is more tied to its possible mental effects, due to their lack of emotional maturity.

The question is, is it the right procedure for that person at that time in their life? said Dr. McGowan.

While an ESG may seem like a quicker solution for weight loss, there are still multiple lifestyle changes that need to be added in order to maintain the weight loss. These include diet changes and regular exercise. Due to these factors, Dr. McGowan personally does not recommend the procedure for anyone under the age of 21.

Its a concern that that individual is not ready to really engage in the process long term and they just wont do well. They wont make the necessary changes, he said.

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Is weight loss surgery safe for teens? - The Atlanta Journal Constitution

More than 4 in 10Americans now fit the medical definition for having obesity, putting them at risk for serious health problems, including diabetes, heart disease and some types of cancer.The pandemic increased the stakes. In its first year, nearly one-third of severe COVID-19 cases were blamed on excess weight.

USA TODAY decided to take a look at how Americas weight has been changing in recent years, including advances in treatments and the scientific understanding of obesity. We spoke with more than 50 experts in nutrition, endocrinology, psychology, exercise physiology and neuroscience and people who are intimately familiar with the challenges of extra pounds.

The answers arent simple.

But they get to the essence of America: our issues with race, stigma, personal responsibility, economic stability and the power of corporations.

Many people feel shame and guilt when they can't lose weight. Human biology, which evolved to hold onto extra calories, makes it extremely tough to lose weight on your own. Help is hard to find, but it is out there.

Obesity was long considered a personal failing. Science shows it's not.

Despite rising rates of overweight and obesity,the stigma of excess weight remains in virtually every aspect of society. Some people are fighting back, but it isn't easy to counter decades of stereotyping and falsely simple solutions.

Extra weight increases health risk in the long run. Fat shaming hurts now.

Biology makes it hard to lose weight. Our food environment makes it very easy to add excess pounds. What to eat if you're trying to shed that extra weight or avoid unnecessary pounds? Scientists are still searching for answers.

What we eat matters. Researchers are still searching for the 'best' diet.

Extra weight is often considered a personal failing, but lots of factors beyond an individual's power contribute to weight gain,including food deserts, the cost of healthy food, stress and prejudice. The situation isn't hopeless.

Americans don't choose to be fat. Many live within a 'system they don't control.'

Until recently, the only way to lose a substantial amount of weight was through surgery. New medications promise to change that,offering the possibility of shedding 15% to more than 20% of excess pounds. The challenge will be making these medicationsavailable to those who want them.

New drugs and surgery can deliver major weight loss. But they come at a cost.

Any solutionwill have to start with children, experts say. Starting almost from birth, kids learnpatternsthey follow for the rest of their lives, so there's a lot at stake in teaching them to eat healthy, exercise regularly and get enough sleep.

How will the obesity epidemic end? With kids.

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Obesity in America: Seeking answers to nation's overweight epidemic - USA TODAY

Maj. Gen. David Francis, commander of the Army Aviation Center of Excellence and Fort Rucker, Ala., leads future soldiers as they recite the oath of enlistment June 30, 2022, at the opening of the annual Freedom Fest Rumble Over Rucker event to kick off the Independence Day weekend. (Kelly Morris/U.S. Army)

WASHINGTON The Army has created a new program designed to help potential recruits meet academic and fitness eligibility requirements as the service scrambles to address falling recruitment rates, the service announced Tuesday.

A pilot program called the Future Soldier Preparatory Course is set to start in early August at Fort Jackson, S.C. The program will offer two three-month courses one to help potential recruits raise their Armed Forces Qualification Test score to the desired 31 or higher and another to help recruits slim down to the services body fat requirement, according to the Army.

The course is in response to the precipitous drop in the number of young Americans meeting Army enlistment standards, according to an Army statement. Only 23% fully meet the Armys eligibility requirements, down from 29% in recent years.

To qualify for Army service, potential male soldiers can have a maximum of 20-26% body fat and female soldiers can have about 30-36%, depending on their age. To participate in the new weight-loss course, potential recruits can have up to 6% more body fat than the acceptable amount for their age and gender category.

Participants who meet the standards through the courses will then move on to basic training, the Army said. Participants can take up to 90 days to meet the standards and will be re-evaluated every three weeks to see if they can leave the program early.

Those who do not meet the standards in that time will exit the program and not move forward with basic training, according to the service.

Each course is separate, but potential recruits who need to participate in both programs might be allowed to do so on a case-by-case basis, the fitness portion prior to basic combat training and the academic portion following basic training, the Army said.

Potential recruits must be able to meet all other eligibility requirements, such as moral and medical accessions standards, and be willing to work toward their goals to participate in the program.

The young men and women who will participate in this pilot must have the desire to improve themselves and want to honorably serve their country, said Gen. Paul E. Funk II, leader of the Armys Training and Doctrine Command. This [program] is a great way to increase opportunities for them to serve without sacrificing the quality needed across our force.

The program is part of a series of steps that the Army is taking to expand its pool of eligible recruits as the service remains behind in recruiting goals, service officials told reporters on Tuesday.

Over the past few years, student test scores have dropped and childhood obesity has increased [and] the Army is making every effort to overcome these challenges, said Lt. Gen. Maria Gervais, the Training and Doctrine Commands deputy commanding general. These conditions have negatively affected the Army's ability to meet its recruiting targets.

The service expects its force to drop to about 466,400 by October and believes it could further decrease to between 455,000-452,000 by the end of fiscal 2023, the service said in a statement last week.

Though it will take time, our objective is to regrow our end strength to 460,000 or more as quickly as possible, and we will pursue this objective aggressively, the Army said.

Last month, the Army announced another measure to attract more candidates a $35,000 bonus offer to new recruits willing to sign a four-year contract and ship out to boot camp within 45 days.

Recruiting in the current environment is a challenge, and we have positions we need to fill right now, Maj. Gen. Kevin Vereen, who leads the Recruiting Command, said at the time. Our Army is counting on us to fill these training vacancies quickly, so we are able to offer incentives to gain interest in critical career fields.

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Army launches weight loss and academic programs to broaden its pool of eligible recruits - Stars and Stripes

Haldi or turmeric has always be intrinsic to Indian food and skin care, all thanks to its antioxidants, anti-inflammatory, and vitamin C content. This spice has long been used in condiments, cuisine, and textile dyes, apart from being used medically. In traditional Indian Ayurvedic medicine, it has long been used as a cure for ailments like skin disorders, allergies, and joint discomfort. In fact, if youre looking for a detox, the health benefits of turmeric water can astound you.

Yes, turmeric water can be even more healthy.

Dietitian Vidhi Chawla of Fisico Diet Clinic, spoke to Health Shots and listed the health benefits of drinking turmeric water regularly.

Turmeric is known to have medicinal benefits and can help you fight many diseases. Alongside, turmeric water works as a natural detox to help your body get rid of toxins and rejuvenate the body, says Chawla.

For starters, its a wonderful way to get the benefits of turmeric without having to put up with its strong flavour. This herb is touted to aid in weight loss because it has strong anti-inflammatory and antioxidant properties.

A 2015 study, European Review for Medical and Pharmacological Science, found that overweight adults who took an 800 mg supplement containing 95 percent curcumin (a compound found in turmeric) along with a strict diet saw Body Mass Index changes of up to 2 percent during the first 30 days, increasing to 5-6 percent after 60 days, equivalent to a loss of more than 8 percent body fat.

Turmeric is known to boost your digestion by increasing the production of bile in the gallbladder and other digestive enzymes. Turmeric helps with reducing the symptoms of bloating and boosting your metabolism. A robust metabolism system also helps with weight loss.

More often than not, heart diseases are caused by an increased level of cholesterol. Turmeric is known to lower cholesterol levels and improve the lining of blood vessels, says Chawla. It also helps in regulating blood pressure and blood clotting.

Also, read: Drink bay leaf water daily and watch the magic it does for you

Medical science still hasnt found a cure for Alzheimers disease, making it essential to prevent it from occurring. Turmeric contains curcumin, which helps in inflammation and oxidative damage, which are the major causes of the disease.

A warm glass of turmeric water at night can help your body to fight inflammation. Vidhi says, The anti-inflammatory properties of turmeric help in fighting the symptoms of rheumatoid arthritis and chronic inflammatory disorder. Turmeric water also eases the pain in the joints of the elderly.

Turmeric is known to purify the blood as it helps to remove toxins. The antioxidants present in it help the cells from damage, brighten the skin tone and slow down the ageing process. Turmeric water makes the skin more radiant and healthier.

Lastly, turmeric water helps in building a robust immune system. Turmeric has antioxidants, anti-inflammatory, antibacterial, and antiviral properties, which has made it a global sensation for a healthy immune system.

For ages, turmeric has been found to heal and cure many ailments in our body and is an indispensable part of the Indian spice palate. Chawla says, Other than adding a teaspoon of turmeric powder to your meals, you can have turmeric water every day for additional benefits. You can have a glass of warm turmeric waterwith a teaspoon of honey for added tastebefore breakfast or at night before you go to bed.

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From weight loss to improving skin health, here are 7 benefits of turmeric water - Health shots

Every year, more than one million people are diagnosed with stomach canceralso known as gastric cancerworldwide. While it remains relatively rare in the U.S., experts say this particular form of cancer is the third-leading cause of cancer deaths internationally.

Identifying signs of gastric cancer early on in the disease's progression can have a profound impact on your prognosis, yet some symptoms are easy to overlook, experts say. Read on to learn which stomach cancer sign is most commonly ignored, and which other red flags may tip you off to a problem.

READ THIS NEXT:This Popular Party Snack May Cause Colon Cancer, Experts Say.

Stomach cancer often goes undetected in its early stages, since it tends to be asymptomatic until later in its progression. "Even the most common early signs of stomach canceroften unexplained weight loss and stomach paindon't usually show up until the cancer is more advanced," explains the Cleveland Clinic.ae0fcc31ae342fd3a1346ebb1f342fcb

However, the health organization says these signs are commonly associated with symptomatic cases: loss of appetite, fatigue or weakness, nausea and vomiting, difficulty swallowing, heartburn or indigestion, dark stool, weight loss, stomach pain, bloating or gassiness, or a feeling of fullness after eating little food.

READ THIS NEXT:If This Happens to You in the Bathroom, Get Checked for Cancer, Doctors Warn.

According to Anton Bilchik, MD, PhD, a surgical oncologist and chief of medicine at Saint John's Cancer Institute in Santa Monica, California, unexplained weight loss is the most commonly overlooked symptom of stomach cancer.

In fact, according to a 2019 study published in the Journal of Cachexia, Sarcopenia, and Muscle, which analyzed weight loss as a symptom of gastrointestinal cancers (including stomach, biliary, esophageal, colorectal, pancreatic, and small intestinal cancers), nearly half of all weight loss observed (48 percent) was seen in stomach cancer patients. However, since weight loss is not specific to cancer, many patients misattribute their unexplained weight loss to other causes.

Because gastric cancer remains relatively rare in the U.S., there is currently no recommendation for routine screening. However, if you are believed to be at higher risk, your doctor may recommend regular upper endoscopy to look for any suspicious changes in your gastrointestinal tract.

While anyone can develop stomach cancer, certain factors make it more likely, the Cleveland Clinic says. These include having a family history of gastric cancer or having one of the following underlying conditions: helicobacter pylori (H. pylori) infection, gastroesophageal reflux (GERD), gastritis, Epstein-Barr virus, stomach ulcers, or stomach polyps. Additionally, other dietary and lifestyle habits can also play a role. People who regularly eat a diet high in salty, smoked, or pickled foods, those who drink alcohol in excess, and those who smoke, vape, or chew tobacco may also be at increased risk of gastric cancer, the health organization states.

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While many patients do not discover stomach cancer until later in the condition's progression, experts say recent medical advancements have improved outcomes for many individuals with the condition. "Great strides have been made in improving the survival of stomach cancer," Bilchick told Best Life. "Surgery is safer and can be done using minimally invasive techniques, and many new treatmentsespecially immunotherapyare being used which can be very effective even in patients with more advanced disease."

Still, early detection is considered essential: the sooner you reach a diagnosis, the better your chances of successful intervention. Speak with your doctor if you are concerned about your symptoms or risk level for gastric cancer.

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Weight Loss Is the No. 1 Stomach Cancer Sign People Ignore Best Life - Best Life