: Replace processed foods with clean (whole and natural) items. Not only are natural options more nutritious, you'll find that their flavours are more satisfying.
: Refined and processed carbs weigh you down and muck up your progress. Fibre-rich whole grains keep hunger at bay, support healthy digestion, and are a crucial part of a long-term weight-loss success.
: Instead of sour cream, dollop this protein-rich yoghurt on your burrito bowl. Make it into a creamy pasta sauce that satisfies any Italian cravings. Honestly, is there anything this protein-rich dairy option can't sub for?
: Instead of a snack that includes just one food group, go for two — even three. The winning combination of protein, fibre and carbs fuels workouts and keep you full.
: According to US chef Cheryl Forberg, RD, when you eat a whole piece of fruit with all the fibre intact, your body will release blood sugar slowly, and you'll stay satisfied for longer. Enjoy the occasional fresh-pressed juice as a treat and learn to eat your produce!
: Totally eliminating carbs from your life is not a long-term technique for success, but when you eat carbs earlier in the day, you have more time to burn them off, says trainer Bob Harper.
: Croutons and preservative-laden dressings have got to go. Dress your favourite salad in a lighter homemade recipe instead, and pile on the veggies, protein, and produce. If you're craving crunch, add some nuts instead.
: Bake, steam, or sauté, but please don't fry! It packs on the calories and fat and can leave you in a serious food coma.
: Sugar- and cream-based sauces cover up the natural flavours of the foods you're enjoying and add an extra layer of unnecessary calories. Go light and bright with a squeeze of citrus and experiment with fresh herbs.
: The extra calories and chemicals that come from soft drink are just not worth it. If you love bubbles, sip sparkling water instead. In the beginning, it will be hard, but if soda is a part of your daily diet, this is 100 percent worth doing.
: When it comes to lunch and dinner, always add something green to your plate. Serve spinach with last night's leftovers or order a salad at your favourite takeout spot. It ups the nutrition of every meal, every time.
: Instead of squeezing honey and adding packets of sugar into your morning beverage, keep your blood sugar level by skipping these unnecessary additions.
: If portion control is a problem, cook single-size servings of your favourite foods. Simply divide your favourite recipes accordingly and skip out on temptation.
: According to Cynthia Sass, MPH, RD, "you should feel mild to moderate hunger three to four times a day at your scheduled meal times." When your hunger returns, it's a signal from your body that it's time to refuel!
: Plan ahead, and keep your diet extra clean leading up to your special indulgence. It will make the whole experience that much sweeter.