Remember when Oprah shed 67 pounds in the 1980s? Well, she's gained it back and lost it over and over again since then.

And that’s not surprising. The Cleveland Clinic points out that 80% to 95% of dieters who lose weight end up gaining it back — and often more.

That's because severe reduction in calorie intake messes with your metabolism, cultivates feelings of deprivation (that you overcompensate for), and confuses your body's signals for fullness and hunger by disrupting the hormones leptin (fullness) and ghrelin (hunger).

In place of a radical dietary change, you want to embrace a lifestyle shift that you can more easily maintain. One part of that is making easy food swaps, such as ketchup made without high fructose corn syrup for regular ketchup.

Experts at Tufts School of Nutrition Science and Policy have other great swap ideas that boost the quality of your nutrition and reduce consumption of processed foods:

• Cook up barley in place of white rice in soups, with stir-fry, or as a side dish with chicken (skinless) or fish.

• Sprinkle your salads and side dishes with chopped nuts such as walnuts and almonds in place of croutons.

• Use a mandolin to thin-slice apples, carrots, and celery for crunch in place of chips.