my top 5 healthy swaps to see faster progress.

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

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

They often suggest things like... instead of enjoying that delicious cookie, try this "light" version that probably has less flavor than the cardboard box it came in.

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

Instead of pizza, 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:

Swap all those hours of cardio for some resistance training and a consistent step goal.

Bet ya didn't see that one coming. Now, I'm not saying to stop all cardio. I'm just saying to prioritize resistance training as primary drivers for changing your body composition. Use cardio in appropriate doses.

Swap late-night social media scrolling for a good night's sleep.

Again, I'm not saying you should stop scrolling on social media. Let’s just cut it short so you can get the proper amount of rest to refuel your body. Bonus points if you make this a regular practice.

Swap having to 'start over' every Monday because you indulged too much on the weekend for ruthless consistency when you are working toward a goal.

If you are trying to get to a goal weight or have a body composition goal, it's tough to make that happen when you're telling yourself that you've been 'good' all week and 'deserve' to eat and drink with reckless abandon every weekend.

Swap trying to stay at your post-op calorie goal for properly fueling your body for the phase of your bariatric journey that you're in.

I genuinely don't understand how anyone still thinks this is the best way to optimize your bariatric journey. I'm not judging, I just truly don't get it. Especially when there is so much information available that tells us that we need to fuel our bodies based on the amount and type of exercise we're doing.

Swap endless cups of coffee for proper hydration. Full disclosure... I truly enjoy coffee. However, let’s not sugarcoat what coffee actually does. Your body registers it as a diuretic, which can actually dehydrate you and a stimulant, which can affect your sleep. It's never a bad idea to cut back on the caffeine you’re consuming. Get your water in every day!

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

Bonus 1: Swap your feelings of FOMO for putting yourself first.

You don't need to say yes to every commitment or be involved in every activity. In fact, it can slow down progress. Scheduling time for yourself in your calendar is great for your mindset and your focus. Do less but do it better.

Bonus 2: Swap believing everything you see online or trying every social media trend for scientifically-proven facts and research related to your bariatric journey.

One of the best things you can do for your long-term bariatric success is to stop thinking in the short term. Although there's a reason and season for a plank challenge or the latest proffee trend, nothing replaces truly learning to build the lifetime habits, understand proper nutrition, and consistently staying active with weight training and a step goal.

Bonus 3: Swap toughing it out all alone for seeking the help of a bariatric fitness and nutrition coach.

I know, I know... you "should" have able to figure this out on your own. But here’s the truth: Even the top bariatric experts in their fields still seek guidance and support. I work with a coach. The best coaches in the game have their own coach. 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?