I’m a HUGE fan of making simple, sustainable changes to your diet that can lead to big changes on the scale.

That’s why today I want to share 5 simple food swaps you can make to instantly boost your weight loss and get excited about the changes you see in the mirror.

Swap #1: Mayonnaise for Mustard

Replace: Hellman’s Mayonnaise, 90 calories

With: French’s Classic Yellow Mustard, 0 calories

This Swap Saves: 90 calories

Calories have a way of sneaking up on a sandwich. So next time you’re piling on the turkey, cheese, tomatoes, lettuce, and whatever else you like on your sandwich… pay close attention to your condiments.

Just one tablespoon of mayo can add 90 calories to your sandwich, but mustard is often zero calories.

Swap #2: Soda for Seltzer

Replace: 12-oz Coke, 140 calories

With: 12-oz Seltzer with Lemon Slices, 0 calories

This Swap Saves: 140 calories

One of the best things you can do to lose weight is get away from soda. You’ll save more than 100 calories and over 20 grams of sugar by choosing a sugar-free, unflavored fizz like a seltzer.

Making this simple swap and consuming just 140 less calories per day saves you almost 1,000 calories per week.

Swap #3: Craisins for Grapes

Replace: Craisins, 325 calories (100 grams)

With: Grapes, 69 calories (100 grams)

This Swap Saves: 256 calories

Dried fruit is one of the most deceptive foods out there. It can turn seemingly healthy trail mixes and salads into a sugar-loaded nightmare.

So instead of sugar-filled dried cranberries, choose fresh ingredients with natural sweetness and texture. Fibrous fruits are low in calories and high in nutrients as opposed to calorie-filled dried fruit.

Swap #4: Ben & Jerry’s for Halo

Replace: ½ Cup Ben and Jerry’s Chocolate Chip Cookie Dough, 280 calories

With: ½ Cup Halo Top Chocolate Chip Cookie Dough, 90 calories

This Swap Saves: 190 calories

You deserve to treat yourself. But when you do, if you want to keep the scale spinning in reverse, you don’t want to go overboard. And with all the new kinds of ice cream out there, you don’t have to.

Next time you hit the freezer aisle, choose a healthier option like Halo Top ice cream. Picking Halo Top in the same indulgent flavor you normally enjoy can save you almost 200 calories and 18 grams of sugar.

Swap #5: Oatmeal Packets for Rolled Oats

Replace: Quaker Real Medleys Oatmeal Summer Berry, 250 calories

With: Quaker Instant Organic Rolled Oats Original, 100 calories

This Swap Saves: 150 calories

Oatmeal is a solid choice to start your day with, but not when it comes from those instant packets loaded with sugar. When you choose your oatmeal go for plain oats that list just one ingredient: whole grain rolled oats.

Add your own toppings such as fresh berries, crunchy chia seeds, and slivered almonds to add flavor and texture. You can also add cinnamon for added sweetness.

How about that?

5 simple swaps that’ll instantly boost your weight loss. Try these this week and I promise you’ll notice a difference on the scale and in the mirror.