Ok, we all know that basic substitutions can really go a long way in helping us lose weight. We’ve established that, but don’t you wonder by how much exactly?

Studies have said that by simple substitutions, one can lose half a pound in a week. That’s actually a good and healthy amount to lose in that amount of time.

Here’s a more accurate list of the change in calories, when you actually apply food substitutions!

1. If you drink water instead of juice for breakfast, you save about 120 calories
2. If you use light margarine instead of butter, you save 50 calories.
3. A light fat free yoghurt instead of heavy cream will cut you back 80 calories
4. If you put no sugar in your coffee, and use fat free milk, you get a 50 calorie bonus!
5. If you cut your wine intake from 2 glasses to 1, you save 130 calories

There are more exact ways to cut back! I’ll tell you more in the next installment!