8 Skinny Swaps to Set You Free!

 Eat this instead of that to cut calories and lose weight

If this view looks familiar, you might be a busy mom.

I don't know about you, but my day is pretty much chock full.  As a working mom, I'm generally at the computer, running through the house, or driving around town, trying to check things off my To Do list. Frankly, there isn't a whole lot of extra time to think deeply about weight loss or weight management in my day. I know I'm not alone.

Skinny Swaps to set you free (and cut calories)!

Enter the Skinny Swaps. Everyone needs a cheat sheet in life. Skinny Swaps are an easy way to make healthy, waist-friendly choices very day.  Eat this, not that.  After all, losing weight or maintaining it is all about choices.  When I eat one thing instead of another, I'm that much closer to cutting the 3500 calories needed to lose 1 pound. Or it's a little less time I need to spend on cardio. Win-Win!

Here are a 8 Skinny Swaps to get you started:

Water instead of Soda: This one's a no-brainer. You can drink a can of regular soda at 140 calories, or drink as much water as you want at 0 calories. You say you don't like the taste of plain water? Toss in a slice of lemon or lime. The more you drink water, the less you'll crave soda. Trust me. Savings: 140 calories

Black Coffee instead of Starbucks: Let's not even talk about the money this swap will save you (not to mention the time). A tall cappuccino with 2% milk has 90 calories. A tall mocha with 2% and whipped cream has 270 calories. Like water, black coffee has 0 calories. And admit it, you usually get a larger size than Tall. Savings: 90-270+ calories

Toast instead of a Bagel or Muffin: Truth is, I prefer to start my day with high protein Greek yogurt. But if you're a carb person, choose two slices of wheat toast (140 calories) over the bagel (270 calories) or muffin (410 calories). Savings: 130-270 calories

Mustard instead of Mayo: Making yourself a sandwich? Become a mustard lover. Slathering it with 1 tablespoon of mustard (30 calories) instead of mayo (90 calories) is a tasty way to cut calories. Savings: 60 calories

Mashed Cauliflower instead of Mashed Potatoes: That spud you grew up with is not your friend. At 67 calories per 1/2 cup and a glycemic load of 98, the potato is a bloating, unhealthy choice. Instead, mash boiled cauliflower; 1/2 cup is only 14 calories with a very low glycemic load of 15. By the way, you probably eat more like a cup of these mashed comfort foods per meal. Savings: 53-106 calories

Shirataki Noodles instead of Spaghetti: Made from the Asian root konjac or konnuyaku, Skinny Noodles brand shirataki noodles have 0 calories and 0 net carbs per serving (1/2 bag). The same size serving of regular spaghetti contains 200 calories and over 40g carbs. Plus the fiber in the shirataki noodles will help you feel full longer.  Savings: 200 calories

Fish instead of Red Meat: Everyone knows fish is good for you. But did you realize it's so waist-friendly? A 3 ounce serving of steak has 230 calories (plus a bunch of saturated fat) versus 124 calories for wild salmon with all its healthy Omega-3 fatty acids: Savings: 106 calories

Air-Popped Popcorn instead of Potato Chips: When you're feeling the need for crunch, skip the potato chips and opt for air-popped popcorn. One ounce (12 chips) has 160 calories while the same amount of popcorn has only 30 calories. Besides, you know you can't eat just 12 chips! Savings: 130 calories

Compare labels, I'm sure you'll find a few more Skinny Swaps to help you along toward your goal. As far as I'm concerned, every swap is a little less time I have to spend on the elliptical, in exercise class, or walking. That's more time I get to spend doing what I have to do -- or love to do. Like hanging out with my daughters ... which is usually a good thing.  Most days.