If you’re looking for foods to give up to lose weight, you might be wondering whether you’ll have to stop eating everything you love. I get it. When I first started, I thought changing my eating habits would mean a whole lot of restriction.
What I learned was that small changes – like portioning a snack, measuring coffee creamer, or having dinner ready ahead of time – could make a real difference in my day. I could still enjoy my favorite foods while learning to be more intentional about how I ate.
Below, guest contributor Alexis shares nine changes she made during her 115-pound weight-loss journey. Along the way, I’m sharing my own experiences in the “Tammy’s Take” sections. My hope is that you’ll find one idea that makes you think, “I could try that!”
Quick Look
- What this covers: Nine food and eating-habit changes Alexis made during her personal weight-loss journey.
- The everyday changes: Portioning snacks, planning meals, and paying attention to drinks and the little bites that are easy to overlook.
- What stayed on the menu: Favorite foods, including cheese, enjoyed in portions that worked for her.
- The bigger lesson: Pay attention to what you enjoy, how you eat, and which choices support the habits you want to build.
- A simple place to start: Choose one change from this list that fits your life.
Guest post by Alexis from Trading Cardio for Cosmos.
Editor’s note: Alexis originally shared this personal account in 2016. We’ve updated the article for clarity and nutrition accuracy while preserving her experiences. These were her individual choices during her weight-loss journey; readers’ needs and results will vary.
When I started losing weight, I worked the foods I already enjoyed into my new lifestyle. Over time, though, I noticed that some foods—and the way I ate them—made it harder for me to stick with the changes I wanted to make.
Sometimes that meant giving something up. Other times, it meant changing the portion, putting the package away, or saying “no, thank you” when I didn’t really want what was being offered.
Here are nine changes I made during my 115-pound weight-loss journey, including a few that might surprise you. Yes, cheese makes the list. And yes, I still love cheese!
Start With One Habit
Reading Alexis’s story, I see so many of the same changes that helped me lose 40 pounds after I started my own journey in 2010. Putting pretzels into snack bags. Measuring the creamer I poured into my coffee. Having dinner ready before I came home tired from work with two little girls to feed. Those everyday habits made a difference for me.
If I could sit down with younger Tammy, I’d tell her, “You don’t have to change everything this week. Let’s start with the part of your day that keeps tripping you up.”
For me, dinner was a big one. I had groceries in the house, but after work, I didn’t have the energy to turn them into a meal. The first time I prepared taco meat and red clam sauce ahead of time, I felt such relief. That was the beginning of a meal-prep habit I’ve returned to since 2010 – and have been sharing here on OYS since 2011.
That’s the connection I want you to see between my story and Alexis’s. Whether you’re hoping to lose 10 pounds or 100, these basics can give you a starting point: plan a meal, have food ready, and pay attention to portions. Your needs and progress will be your own. Pick the habit that would help most in your day. I share more about this in my healthy weight loss solutions post.
And I’d remind younger Tammy that she’s going to have weeks when things don’t go as planned. I’ve had plenty! You can learn from those weeks and come back to the habits that help you. I’d love for you to read 4 Pieces of Advice I Would Give My 40lb Heavier Self for more of what I wish I’d known when I started.
Rooting for you!
9 Simple Food Changes for Weight Loss
1. Cutting Back on Soda and Sugary Drinks
Soda was one of the first things I removed from my diet. I chose to give up both regular and diet versions as part of changing my everyday drink habits.
If soda is something you want to cut back on, start by thinking about what you enjoy about it. Is it the bubbles? Having a cold drink with lunch? Something different from plain water?
Try sparkling water, unsweetened iced tea, or water with lemon or berries, and see which option you actually like. Having a replacement you enjoy can make the change easier to keep.
Tammy’s Take: For me, the biggest lesson here is being aware of what I’m drinking. Once I started tracking my food and drinks, I realized how many calories I’d been overlooking. My coffee creamer was a big one – I’ll get to that in a minute!
Paying attention helped me decide what I wanted to keep enjoying and where I could make a change. I share more about noticing those everyday extras in 8 Habits to Stop Mindless Eating.
2. Portioning Chips and Crackers Before Snacking
I spent a lot of years snacking through my favorite television programs. It was easy to keep reaching into the bag while I watched and lose track of how much I’d eaten.
The change that helped me was simple: I started buying pre-portioned packages or putting my snack into a small bowl.
Then the bowl and I could watch Gilmore Girls while the box went back in the cupboard.
If this sounds familiar, try serving your snack before you sit down. You can still enjoy the chips or crackers; putting the package away gives you a chance to notice your portion.
Tammy’s Take: Oh, I can relate to this! Pretzels and Cheez-Its were two of my biggest snack temptations. I swear I could work my way through a huge bag of pretzels or an entire box of Cheez-Its without thinking twice.
I didn’t want to give them up, so I started portioning them into little snack bags ahead of time. That way, I could grab a portion and put the rest away. It also saved money compared with buying the individual snack packs.
Such a small habit, but it helped me pay attention to what I was eating.
3. Paying Attention to Cheese Portions
Don’t get me wrong – cheese is delicious, and I still eat my fair share. But when I kept cheese slices in the house, I found an excuse to eat them with everything.
For me, they were one of those foods I kept reaching for beyond what I’d planned. I decided that keeping that particular item out of my kitchen worked better for me.
That was a personal choice about one food and one habit. Your version might be different: buying a smaller package, portioning it ahead of time, or including it in a meal you’ve planned.
Tammy’s Take: Where do I start with this one? Hi, my name is Tammy, and I’m also cheese-obsessed!
I’d eat a slice while making my husband a sandwich or grab some leftover cut-up cheese from the weekend throughout the day. Those little bites were easy to forget, but they added up.
Honestly, portioning cheese was one of the harder changes for me. I had to take it a step further: I bought only the slices we needed for lunches and stopped keeping a container of cut-up cheese ready for grazing.
That made a big difference for me. I could still enjoy cheese with a meal, and there were fewer opportunities to eat it without thinking.
4. Choosing Plain Yogurt and Adding Fruit
I started choosing plain yogurt and adding fruit myself. Fresh berries, chopped apples, and even a little mint are delicious ways to change it up.
I liked being able to choose the fruit and flavors going into my bowl.
If you want to try this, portion some plain yogurt into a container and pack the fruit alongside it. Or keep a bag of frozen berries ready to use.
Choose a yogurt you enjoy and that fits your needs. This swap is an option for building a breakfast or snack you like; a flavored yogurt can also have a place in your routine.
Tammy’s Take: Along these same lines, I started planning a protein-rich snack around 3 p.m. to help me get through the afternoon. Otherwise, I’d find myself reaching for the Cheez-Its – see number two!
One of my favorites is cottage cheese with berries. I usually have frozen berries on hand for smoothies, but fresh berries work too.
When I skipped that afternoon snack, I’d be so hungry by dinner that I’d graze while cooking. Once I paid attention to those bites, I realized I was often eating much more before dinner than I thought.
Having a snack planned ahead of time helped me arrive at dinner feeling ready to eat, rather than ready to eat everything in sight.
5. Saying No to Food I Don’t Really Want
We all know someone who says, “Oh, you can have a little!” or “One bite won’t kill you!”
I stopped accepting food simply because I was afraid of offending the person offering it.
Sometimes I wanted a small portion and made room for it. Other times, I needed to say, “No, thank you!” or “Oh, thank you, but none for me today!”
I used to feel a little selfish about that. Eventually, I realized I could appreciate someone’s kindness and still make a decision that was right for me.
You’re allowed to enjoy what’s offered, and you’re allowed to pass. A friendly “no, thank you” is enough.
Tammy’s Take: I’ll be honest. Sometimes nobody even had to offer me food. Hanging out with friends, going to restaurants, and attending events could turn into a free-for-all all on their own. Ha!
Eventually, I noticed that my weekend eating habits were making it harder to reach the goals I’d worked toward during the week. So I started being more intentional before I went out. See a pattern here?
I’d think about what I wanted to eat and how it would fit into my day. That might sound like a lot of planning, but it helped me enjoy the occasion without treating it as a reason to throw my usual habits out the window. Over time, that kind of planning became more natural.
6. Skipping Low-Fat Cheese and Butter I Didn’t Enjoy
I love butter, and I really love cheese. Blue, feta, cheddar, Swiss, goat cheese, Brie, mozzarella—put cheese on just about anything, and I’m interested.
Rather than buying versions I didn’t enjoy as much, I chose the ones I loved and worked on eating portions that fit my meals.
For me, learning how to enjoy those foods more intentionally made more sense than choosing something just because it said “low-fat” on the package.
Your preferences may be different. Regular, reduced-fat, and fat-free products can each fit different needs. Choose the version that works for you, and pay attention to how much you’re serving.
Tammy’s Take: Early in my weight-loss journey, I began moving toward what I call a clean eating lifestyle. For me, that meant paying more attention to ingredients, preparing more meals at home, and gradually choosing more whole or minimally processed foods.
I also stopped buying many of the low-fat “diet” versions of foods I didn’t enjoy. I preferred the regular versions and worked on portions instead. That was my preference; a low-fat label alone doesn’t tell you everything about a food’s ingredients or nutrition.
I’ve always tried to be realistic about this. I use canned beans and tomatoes, and I’m certainly not above making a box of mac and cheese now and then! I look for options that fit my preferences, budget, and the time I have.
I made these changes gradually. You can read more about my experience and how I got started in How to Eat Clean for Beginners.
7. Planning Meals Ahead to Rely Less on the Drive-Thru
For me, the problem with drive-thru meals was often how I ate them: on the go, while driving and negotiating traffic.
I got so much more satisfaction from sitting down, taking a minute to breathe, and enjoying my meal.
If eating on the go has become your default, a little planning can give you another option. Pack tomorrow’s lunch, set aside a portion of dinner, or choose one easy meal to have ready when you get home.
OYS has a step-by-step guide to getting started: How to Meal Prep for the Week.
There will still be days when a drive-thru is useful. You can choose a meal that fits your needs and, when possible, take a few minutes to sit and enjoy it.
Tammy’s Take: One of the first things I learned during my weight-loss journey was that we often ordered takeout because I wasn’t prepared.
Sure, I might have gone grocery shopping. But did I feel like cutting up chicken or cooking dinner from scratch after a long workday with little kids? That would be a no!
I’ll never forget the first time I prepared dinner ahead. It was literally taco meat and red clam sauce. Having that food ready was such a relief, and since that first week in 2010, preparing dinner ahead in some way has been part of my routine.
Now, when we get takeout, it’s something we choose and look forward to. Having food ready gives us another option on those busy nights.
8. Changing How I Sweeten My Coffee
I grew up in a house with the pink packets, then the blue, and eventually the yellow. Over time, I decided I preferred my coffee without them.
I chose stronger coffee, tried it iced, and sometimes added half-and-half. I enjoyed the flavor of the coffee that way.
That’s a taste preference I made during my journey. If you enjoy your coffee with a sweetener, your choice doesn’t have to look like mine.
Nutrition Note From OYS: FDA-authorized sweeteners are considered safe for the general population under their approved conditions of use. Choosing to avoid them is a personal preference, and it doesn’t guarantee weight loss. This article shares personal experiences and general information; it isn’t individualized medical or nutrition advice.
Tammy’s Take: If you’ve been around OYS for a while, you know about my love of coffee creamer. When I first started tracking my food, I was shocked by how many calories it added to my day. I’d been pouring it in without measuring or giving it much thought.
And I’m going to be completely honest: I still enjoy French vanilla creamer. It’s one of the habits I’ve found hardest to change. Sometimes I use cream with a little vanilla instead. When I choose French vanilla creamer, I measure it and keep it to three tablespoons a day.
That’s really the point: Notice the little things, decide what matters to you, and make a change that fits your life. I shared the coffee changes I made early on in How I Easily Cut 500 Calories a Day. The amounts I used then were different, but learning to measure what I was pouring was the habit that helped.
9. Choosing Treats I Actually Enjoy
There seemed to be cake in my office at least once a month. Someone got married, had a birthday, or retired, and there it was in the break room.
Sometimes it was worth having a slice. Cannoli cream? That might get my attention!
Other times, the cake was dry, overly sweet, or simply something I didn’t enjoy.
I learned I could say “no, thank you” instead of eating it just because it was there. I wanted to enjoy the foods I chose.
Before taking a treat, give yourself a moment to decide whether you want it. And if you do, enjoy it.
Tammy’s Take: Same, girl. Same! And I’ll take it a step further: If I have sweets in the house – especially Reese’s Peanut Butter Cups – I’m likely to grab a piece here and another there without giving it much thought.
Working from home has made it easier for me to set up my surroundings in a way that supports the habits I want to practice. I have more say over what’s within reach than I did in an office break room.
One thing I’ve said for years on OYS is that I don’t want to depend on willpower in my own home. I’d rather make my everyday choices easier and save that extra effort for situations where I have less control over what’s around me, like parties, restaurants, or work meetings.
Choose One Change to Try
These are some of the changes Alexis and I made during our own journeys, and there are plenty of other ways to build healthier eating habits. You certainly don’t have to try everything here – or change everything at once.
The biggest lesson I want you to take away is that paying attention can be a useful place to start. Notice how food fits into your day, choose one habit you’d like to work on, and give yourself a chance to practice. There’s room to enjoy the foods you love while making changes that support your goals.
Here are a few simple places to start:
- If you lose track of snacks while watching television, put a portion in a bowl.
- If you eat lunch in the car more often than you’d like, pack one lunch ahead.
- If you accept food you don’t want, practice a friendly “no, thank you.”
- If you keep buying a “diet” version you dislike, think about how to include a food you enjoy in a portion that fits your needs.
Try the change, notice how it fits your week, and adjust from there.
What about you? Have you changed a food or eating habit in a way that helped you? Share your experience in the comments below!
sandra says
I dont eat any of this on your list and haven’t in a very long time. but I’m over weight and cant loose a lb 😔 frustrated
Jennifer says
This article is kind of ridiculous. You can still eat these foods in moderation and still lose weight as long as you’re in a calorie deficit. There’s no reason to eliminate them unless you’re allergic or have other health problems.
OMAR SARA says
Great article! .Thanks
Leenie says
I had to stop baking for myself and hubby and just bake for others. I use foil pans so I can give the whole pan of dessert away-when I use my own pan and cut up dessert to place in a “send” container, parts of the dessert mysteriously “disappear” and never make it to the intended person. The rare times when I do bake for us, I cut small portions and put the rest in the downstairs freezer. I have really bad knees and going up und down stairs is too painful. I also keep my flour, sugar, nuts, and baking chips (can you tell I like to make brownies?)in the downstairs freezer as well. This approach isn’t rocket science or anything, and I know this may not stop the truly sugar addicted, but it’s what’s worked for me.
Joy Brewer says
What I need most are meals that are easy to carry on the go. I travel daily and need more cold meal options, other than salads.
Sherry B says
I agree totally with eliminating the artificial sweeteners. I’m wondering what you think about Stevia, a plant based sweetener?
Patricia says
I love your article. It is very real. My husband and I have started a weight loss journey as well. I had lost 40 lbs before taking Qsymia, a weight loss pill are first for 3 months and then stopped using it. When my husband and I started dating, I became careless and gained all of my weight back. A year later we are on our weight loss journey without pills, just sensible eating. We watch or calories, challenge each other to fitbit challenges (good healthy fun if you find mind healthy competition), and eat the healthy things we like most but still allow a chest day for wine and cheese (in moderation) and date night at a restaurant of our choice making slightly healthier choices. My average weight loss has been 3 to 5 lbs per week WITHOUT STARVING MYSELF 🤗. I really do not like being hungry at all. Smaller sensible meals work best for me. I am truly enjoying this journey doing it the natural healthy way. Good luck in your journey and best wishes.
Joanne says
I love this site,there are good suggestions that I will be following in my weight loss journey.
Adrienne Thomas says
I have switched to stevia after years of using Splenda. Stevia has actually been shown to improve the glucose-insulin profile. My A1c was lower when last checked; I don’t know if I can make full claim to stevia being the reason, but I’m going with it. When stevia isn’t available for coffee, I use the real thing, sugar, because it’s definitely better to use sugar on a rare occasion than to use chemical sweeteners.
Elizabeth says
I cut out sugar and fat in my food, cut all fat off of meat and use fry light spray to cook with, cook everything from scratch, not only is my waist line better so is my skin,
Dawn Parris says
I had to give up chips from the bag, or can (love Pringals!!) while I read. I fell into a habit of reading and munching,, It was tough to give up, but sooooo worth it. Just mindless snacking, and fattening me right up!! Good for you on number 5!! That is tough, to tell Aunt so-and-so that you will pass on her famous potato salad! Keep it up!!
Dottie says
Day 1….thanks for the info. Need to get rid of 70 pounds. Going to cut out diet pop first and see how it goes. Also trying to find out how to motivate myself to exercise more. Currently walk 15 min a day. Have exercise equipment just need way to get psyched about doing. Çhocolate candy and ice cream are my weakness. Thank you for great article and good ideas.
Melissa says
Did you cut out butter? It just seems so impossible to me. Heheh. Cheese and butter are basics in my house… You made smart and great choices! Hoping I can come up with a doable list of my own! Thank you!!
Lisa says
All sound right! It’s amazing at drive through how many calories you can take in if not careful and picky. I decided about 8 months ago I was going to get healthy and the first thing I cut was soda, regular and diet! Dropped 10 pounds in a week and half! I’ve started using MyFitnessPal and exercising, but it is still about moderation, like you said, especially on those trigger items 🙂 Down 52 pounds now 🙂
Tammy Kresge says
That’s awesome!! Go girl!