10 simple ways to cut calories without going hungry

Looking for ways to shed some unwanted pounds? Cutting your calorie intake and getting regular exercise will help you to reach your weight-loss goals.

Here's a useful fact: one pound is equal to 3,500 calories. A healthy weight-loss program involves losing one pound per week and most people can achieve that by reducing their calorie intake by 250 calories a day and burning an additional 250 calories with daily physical activity.

Calorie countdown
Reducing the amount of fat in your meals and snacks is one way to cut calories. Fat contributes nine calories per gram, while carbohydrates and protein contribute four calories per gram. Adding more fibre is another way to keep your calorie intake down; fibre adds bulk to meals and keeps you feeling full longer.

Here are some simple and satisfying alternatives to high-calorie meals and treats -- these substitutes are lower in calories, higher in disease-fighting antioxidants, and higher in fibre so you won't be left feeling hungry.

1. Lose it: Nachos
Love it: Baked tortilla chips topped with reduced-fat cheese, black beans, corn, tomatoes and green onions. Swap sour cream with salsa for dipping. Calories cut with this alternative: About 700.

2. Lose it: Cheeseburger and fries with medium-sized soda
Love it: Veggie soy burger on a whole-wheat bun topped with crisp vegetables and reduced-fat cheese along with a diet soda instead. If you're craving beef, opt for the leanest burger available and go for the grilled meat instead of fried. Bake the fries instead of deep-frying and you'll save about 150 calories.

Feeling adventurous? Make home fries using sweet potatoes, which are brimming with fibre and beta carotene -- cut potatoes into wedges, coat with a little olive oil, bake in the oven and season to taste. Calories cut with this alternative: About 350.

3. Lose it: Chocolate ice cream sundae with whipped cream
Love it: Low-fat frozen yogurt with fresh berries topped off with low-fat whipped topping. Calories cut with this alternative: About 250.

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4. Lose it: A frosted cinnamon bun with a large cafe mocha made with whole milk
Love it: Swap whole milk for low-fat or skim milk and skip the whipped cream. Have a cinnamon raisin bagel with a tablespoon of light cream cheese instead of the pastry. Calories cut with this alternative: About 250.

5. Lose it: French toast
Love it: Prepare with whole-grain bread, skim milk and egg whites. Skip the butter and top with fresh berries and reduced-sugar syrup instead. Calories cut with this alternative: About 230.

6. Lose it: Three-egg cheese omelet, with two strips of bacon and buttered toast
Love it: Prepare an omelet with four egg whites and reduced-fat cheese. For fibre and disease-fighting nutrients, add lots of your favourite vegetables. Swap bacon with turkey or vegetarian bacon and opt for whole-grain bread with reduced calorie margarine. Calories cut with this alternative: About 220.

7. Lose it: Meat lasagna
Love it: Use extra-lean ground beef or ground turkey instead of regular or, for a vegetarian meal, skip the meat altogether. To boost the fibre content, make with whole-grain noodles and lots of vegetables like spinach, zucchini, bell peppers and mushrooms. Use reduced-fat or low-fat cheese and you have yourself a satisfying nutritious meal. Calories cut with this alternative: About 220.

8. Lose it: Chicken or tuna salad sandwich
Love it: Prepare with three ounces of water-packed tuna instead of
oil-packed, or chicken breast instead of dark chicken meat. Use one
tablespoon of low-fat mayonnaise and mustard rather than two tablespoons of
regular mayo. Add chunks of apple, raisins, bell peppers, celery and/or
green onions to the mix and scoop onto whole grain bread. Calories cut with this alternative: About 200.

9. Lose it: Chocolate cake
Love it: Angel food cake topped with fresh fruit and low-fat whipped topping. Calories cut with this alternative: About 130.

10. Lose it: Thick-crust cheese pizza
Love it: Whole-wheat thin crust pizza topped with lots of your favourite vegetables and reduced-fat cheese. If the pizza joint doesn't offer reduced-fat cheese, ask them to add half the amount of cheese they normally would. Calories cut with this alternative: About 120 per slice.

Remember, cutting calories doesn't mean you have to deprive yourself of the foods you love. Making simple adjustments such as substituting low-fat or skim milk for whole milk, or reduced-fat cheese for high-fat cheese, can make a difference in how you look and feel.
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