Memorial Day is just around the corner, and that means it’s almost swimsuit season! If the thought of donning stretchy, revealing fabric over your winter body has you running for the hills, don’t fret; slimming down doesn’t have to be difficult or involve extreme measures. Based on the theory of Volumetrics from Barbara Rolls, PhD, we tend to eat the same volume of food from day to day. Humans like to eat; given the choice, most of us will choose to eat more rather than to deprive ourselves. Evolutionarily speaking, this protects the body against the possibility of future starvation. Based on the Volumetrics principles, making simple substitutions that naturally reduce calories without depriving the body can help slim the body.

The idea is simple: Fill up on foods that are lower in calories while still eating the same amount of food that the body craves. Across the course of the day, simply swap out fresh fruits and vegetables for more calorie-dense foods, such as those in bags and boxes. Produce is lower in calories than processed foods, nutrient-dense, and contains fiber and water to help satisfy hunger. So, start simply. At lunchtime, if you would normally eat a sandwich and chips, try a sandwich and a small side salad. For your afternoon snack, eat a pear with a little peanut butter to keep you satisfied until dinner. By making simple substitutions with fresh fruits and vegetables, you are making healthful decisions for your body that won’t sink your swimsuit!