Slow & Steady Weight Loss Challenge Day 23: Substitutions & Treats

Have you ever noticed that the more you try to forbid certain foods, the stronger the cravings get? That’s why today’s challenge is about balance — enjoying treats you love while also using smart substitutions.

Welcome to Day 23 of the Slow & Steady Weight Loss Challenge! You’re in the final stretch, and now’s the time to focus on making your habits sustainable for the long haul.

A healthy lifestyle isn’t about permanent deprivation or “never having certain foods again.” It’s about finding balance — allowing yourself to enjoy what truly matters, while also having lighter substitutes that make day-to-day choices easier.

“Moderation in all things, especially moderation.” ~ Ralph Waldo Emerson

Photo: Getty Images For Unsplash+

Today’s Practice: Find Your Balance Between Treats and Substitutes

One of the biggest traps in weight loss is the all-or-nothing mindset: either “perfect” or “completely off track.” Instead, practice balance by:

1. Indulging Intentionally

Choose the treats that you really, really want — not just whatever is in front of you. Practice portion control and savor the experience.

Many people find it helps to go out for treats so there aren’t extras lingering at home.

Meet a friend for gelato, split a piece of cheesecake, or enjoy dessert at a café.

2. Finding Lighter Substitutions

Sometimes a healthier swap hits the spot without leaving you deprived. Try experimenting with:

Crunchy/Salty: popcorn, carrots with low-fat ranch dip, a handful of pretzels, or pistachios.

Chocolate Cravings: a small square of dark chocolate, a couple of Hershey’s Kisses, or creamy chocolate yogurt.

Cold & Creamy: light ice cream, frozen banana slices drizzled with chocolate syrup, or a classic Fudgsicle.

Sweet Tooth: toasted raisin bread with cream cheese and cinnamon sugar, or a baked apple.

For me, popcorn has always been my go-to swap. A couple of cups gives me that salty, crunchy satisfaction without the calories of chips.

Creamy Chocolate Yogurt @ Simple Nourished Living

A Treat Idea to Try

Here’s a simple way to satisfy a chocolate craving without derailing your day:

Creamy Chocolate Yogurt Treat – creamy, chocolatey, with Zero WW Points. It feels indulgent but keeps you on track.

Looking for more inspiration? Don’t miss my collection of WW-friendly dessert recipes!

Photo: Mineragua sparkling water

Ongoing Strategies (Keep Building Your Habits)

Pack Your Snack – a little prep prevents a lot of regret. (See: Day 9: Pack a Snack to Stay on Track)

Choose Soup Often – a filling, low-point way to stay satisfied. Browse WW-friendly soups.

Take a 5-Minute Breather – a pause refreshes your energy and focus.

Drink Your Water – hydration supports your energy and appetite control. Find 23 Ways to Drink More Water!

Get in 10+ Minutes of Movement (Day 6) – small bursts add up.

Journal Food & Mood – jot it down or snap a quick photo. Awareness matters.  Read: Why Journaling Helps with Weight Loss. This simple habit is the biggest predictor of weight loss success.

Something to Think About

Which foods feel non-negotiable for you to enjoy occasionally?

Where can a lighter substitute help you feel satisfied without deprivation?

How might practicing “moderation in all things” make your journey easier?

Want the Whole Program in One Place?

This Slow & Steady series is based on my 28-Day Smart Start for Weight Loss Challenge. If you’d like all 28 days bundled together (plus tips, recipes, and meal ideas), you can grab the full eBook here: Get the 28-Day Smart Start eBook!

Gentle Reminder

Slow progress isn’t failure. It’s proof you’re creating habits that last.
Read: Why slow weight loss is the point.

Keep Going in the Challenge

Previous: Slow & Steady Weight Loss Day #22: Treat Yourself Like Your Best Friend

Next: Day 24 (coming soon)

Browse all Healthy Weight Loss Articles and Tips

Could You Use a Little Extra Support?

If you’d like encouragement as you find your own style, my 1:1 Slow & Steady Coaching offers gentle accountability and small, sustainable steps that fit your life.

>> Learn more about coaching here

The post Slow & Steady Weight Loss Challenge Day 23: Substitutions & Treats appeared first on Simple Nourished Living.