I lost

@_bodybybalance

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body by balance

Why it worked

The video provides practical and relatable food swaps that viewers can easily implement in their own diets. The creator's personal success story and clear, concise explanations make the advice actionable and inspiring, encouraging engagement through a call for more detailed breakdowns.

Summary

The creator shares seven simple food swaps they made to lose 16.5 kgs over 10 months. These swaps focus on portion control and healthier alternatives, such as using cooking spray instead of oil, opting for tortilla wraps over bread, and switching from regular sauces to Nando's or Spur sauce, and from rice to bulgur wheat or quinoa. They also suggest roasting vegetables instead of steaming them and using reduced-oil mayonnaise, along with a kitchen scale for accurate portioning.

Structure

1Introduction of weight loss and goal
2Swap 1: Oil vs. Cooking Spray
3Swap 2: Bread vs. Tortilla Wraps
4Swap 3: Sauces

Original caption

Simple swaps that helped me lose 16.5kgs, without feeling like I had to completely overhaul my life. Some helped me eat more volume while staying within my calorie goals, and others made it easier to balance my meals in a way that actually felt sustainable. It really comes down to finding what keeps you feeling in control, on track, and building habits that genuinely stick long-term. 💪 It's about making the next choice a little easier to repeat 🤠

More from @_bodybybalance

Product placement

Canola oil (used for cooking, removing it would change how food is prepared) Cooking spray (used for cooking, removing it would change how food is prepared) Sasko bread (used as a food item, removing it would change the meal options) Mini tortilla wraps (used as a food item, removing it would change the meal options) Nando's Peri-Peri sauce (used as a condiment, removing it would change the flavor profile of meals) Spur salad & mayo (used as a condiment, removing it would change the flavor profile of meals) Tomato sauce (used as a condiment, removing it would change the flavor profile of meals) BBQ sauce (used as a condiment, removing it would change the flavor profile of meals) Hot sauce (used as a condiment, removing it would change the flavor profile of meals) Tastic rice (used as a food item, removing it would change the meal options) Bulgur wheat (used as a food item, removing it would change the meal options) Quinoa (used as a food item, removing it would change the meal options) Cous cous (used as a food item, removing it would change the meal options) Reduced oil Mayo (used as a condiment, removing it would change the flavor profile of meals) Kitchen scale (used for measuring food portions, removing it would change how food is measured)

Call to action

Let me know in the comments if you want more portion breakdowns, calorie breakdowns, macro breakdowns and follow along to build a body by balance.

On-screen text

I lost 16.5 kgs (36 lbs) in the last 10 months 7 Simple Swaps THAT I MADE no food is bad food just helps with portion control and I think the last one actually made the biggest difference oil spray and cook anything with this I have tried and if you wanna braise for your curry and when I did start using oil again I put the oil in a spray bottle R29.99 at PEP portion control more oil than I plan to I swapped bread mini tortilla wraps they make me feel weirdly full and when I didn't use tortilla wraps I just use some crackers I swap things like Nando's Spur sauce Tomato sauce BBQ sauce Hot sauce rice Bulgur wheat Quinoa This is cous cous Roasted Veg in sauce Steamed veg now be careful on the Mayo Reduced oil Mayo it's still pretty full and lastly I swapped eyeballing things for a very cheap kitchen scale in the comments if you want more portion breakdowns calorie breakdowns macro breakdowns along to balance

Transcript

I lost 16.5 kgs (36 lbs) in the last 10 months. Here are 7 simple swaps that I made to do it. No food is bad food, just helps with portion control and I think the last one actually made the biggest difference. I swapped oil for spray and cook. You can cook anything with this, I have tried. And if you wanna braise for your curry, and when I did start using oil again, I put the oil in a spray bottle. This helps with portion control. You don't throw more oil than I plan to. I swapped bread for mini tortilla wraps. They make me feel weirdly full. And when I didn't use tortilla wraps, I just use some crackers. I swap things like Nando's, Spur sauce, tomato sauce, BBQ sauce, any kind of hot sauce. I swapped rice for bulgur wheat, quinoa. This is cous cous. I swapped roasted veg in sauce for steamed veg. Now be careful on the mayo, but I did swap mayo for reduced oil mayo and I barely use it. It's still pretty full. And lastly, I swapped eyeballing things for a very cheap kitchen scale. Let me know in the comments if you want more portion breakdowns, calorie breakdowns, macro breakdowns and follow along to build a body by balance.