'Five staple foods helped me shed 10 stone in 12 months and keep the weight off'

Documenting her journey on TikTok, Amy Edwards captioned her post: "My top five staples that helped me lose 10 stone in 12 months and maintain my loss for six months (so far)."

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The fitness fan, who goes by 4under3_marathonmum on the platform, claims the lifestyle tweaks saw her drop from 280 lbs to 140 lbs.

They include swapping out liquid olive oil, which contains 124 calories per tbsp, for a cooking olive oil spray instead, containing just one calorie per spray.

Amy also ditched her usual Hellman’s mayonnaise, containing 102 calories per 14 grams, for Hellman’s lighter Mayonnaise which contains 15 calories per 15-gram portion.

Thirdly, she swapped per usual packet of lightly salted Walkers crisps, packing 132 calories, for Sea salt lentil chips, containing just 68 calories per pack.

Amy's favourite Cathedral City Mature Cheddar was swapped out for a lighter mature cheddar containing 30 per cent less fat and packing only 93 calories per 30 grams.

Her usual Tiger Bloomer from Warburtons contains 94 calories per slice, but now she opts for a wholemeal slice of bread from Hovis, containing just 50 calories a slice.

Amy's advice echoes guidelines from the NHS, which supports making food swaps for healthy weight loss.

“Even just one or two everyday swaps can really make a difference a go a long way to making each day healthier - but the more you make, the better!” says the NHS.

The idea behind food swaps is to minimise the intake of sugar and fat in the diet.

Finding lower-calorie alternatives for your favourite foods also makes it easier to create a caloric deficit in the diet.

Registered dietician Joanna Gregg has previously shared valuable advice on achieving sustainable weight loss by creating a calorie deficit, emphasising the importance of a moderate approach.

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She recommended cutting between 250 and 500 calories a day from one's diet to promote steady weight loss without the risks associated with drastic calorie cuts.

"In order to achieve weight loss during any stage of life a reduction in calories will result in an average of about one pound per week," she told GB News.

This approach could lead to a weight loss of approximately four pounds per month, offering a sustainable alternative to crash dieting.

This will help dieters maintain a balanced nutritional intake, reducing the risk of undereating and its associated health concerns.