I want to share my top 5 healthy swaps that you can make right now to see faster and more sustainable progress with your fat loss.

You know those social media posts that suggest “healthy” alternatives to your favorite things?

They often suggest things like… instead of enjoying that delicious full-calorie dessert, try this “light” version that tastes like flavored cardboard!

Ummm, no thanks, I’ll take the real thing, please and thank you.

Instead of a real meal, try this alternative that makes you question all your life choices.

Hard pass.

My healthy swaps are a bit different because… well… I’m a bit different.

I like for things to be practical and realistic where you can still maintain a high degree of sanity through this process that is already difficult enough.

So here you go… my top 5 healthy swaps:

1) Swap cardio for resistance training

Bet ya didn’t see that one coming. Now, I’m not saying to stop doing cardio all together. I’m just saying to prioritize resistance training as your primary driver for fat loss. Use cardio in appropriate doses for mental and heart health.

2) Swap late-night scrolling for more sleep

Again, I’m not saying you should stop late-night scrolling. Let’s just cut it short so you can get more quality sleep. Bonus points if you make this a regular practice.

3) Swap going out to eat for cooking at home

If you want to improve your fat loss, it’s tough to make that happen when you go out to eat more than you cook at home every week.

4) Swap alcohol for feeling better

Full disclosure… I truly enjoy indulging in a beer every now and then. However, let’s not sugarcoat what alcohol actually is. Your body registers it as poison. It’s never a bad idea to cut back on the alcohol you’re consuming.

5) Swap fried foods for baked or grilled foods

I genuinely don’t understand how anyone still chooses fried foods regularly. I’m not judging, I just truly don’t get it. Especially when you have baked or grilled options that are way better for you. Baking or grilling your food reduces unhealthy fats and calories while still keeping the flavors intact. Research shows that regularly consuming fried foods is linked to higher risks of heart disease and obesity, while choosing grilled or baked foods can help support fat loss and overall health.

I said 5, but I actually have a few bonus swaps:

Bonus 1: Swap overcommitment for rest

You don’t need to work around the clock. In fact, it can slow down progress. Rest is just as important hard work. Rest will enable you to avoid burnout and give 110% in all your efforts! Do less but do it better.

Bonus 2: Swap judgement for curiosity

One of the best things you can do for your fat loss is to be curious and try new things. You should know what it feels like to explore other ideas. The best thing I ever did was challenge my own preexisting beliefs.  I though carbs were bad for me, so I took the plunge and started to incorporate more carbs into my diet.  And you know what, I actually started to perform better in the gym and had BETTER fat loss results.

Bonus 3: Swap reluctance for support

I know, I know… you “should” be able to figure this out on your own. But here’s the truth: Even the top experts in their fields still seek guidance and support. Your reluctance to seek help is costing you precious time and energy. It’s not about what you “should” be able to do; it’s about achieving your best results faster and more effectively.

Well, there you have it.

I could keep going, but I think that’s enough to ponder for now.

Do any of these healthy swaps surprise you?

Any that you want me to expand on?

Comment below and let me know!

❤️ Coach Emma