If the idea of switching from full-fat mayo to fat-free mayo has you in a tizzy, take a deep breath and put this in perspective. Losing weight and getting your body in prime health is not a black and white endeavor. There are shades of gray in here! If you eat full-fat mayo right now, switch to light mayo instead of fat-free. If you eat full-fat cheese, switch to reduced-fat cheese. Any time you make a smarter choice; you will be honoring your body and getting healthier. Make changes as you feel comfortable.

If you get too wrapped up in replacing everything you eat with something lower in fat, you’re going to be disappointed and hungry. Imagine you need a snack. You could replace your favorite snack, fast-food French fries, for homemade, baked French fries. You could then replace your homemade French fries for toasted whole wheat pita triangles. You could then replace your toasted whole wheat pita triangles for an apple. You could then replace an apple with celery. You could then replace the celery with a glass of water. But who wants a glass of water for a snack!

When it comes to making substitutions, focus on lightening up the most fattening foods you are currently eating. Take it in stages and keep it in perspective. If you are reaching for a candy bar try switching to a chocolate granola bar; you don’t have to eat a carrot.