Struggling to lose weight but don’t know where those unwanted extra calories are? We have your back. By removing just 100 calories from your day, you can lose an astonishing 10 pounds in one year. Cutting down on calories doesn’t mean you have to feel deprived. These easy tips fit right in to your everyday eating habits.

Starbucks coffee

Start off your day one step ahead with this easy adjustment to your Starbucks order. We all know the skim milk versus full fat milk deal, but it’s not just about the milk or cream. If you downgrade your coffee cup by just one size, you can actually eliminate as much as 100 calories from your java. For instance, opt for a tall skim latte instead of a Venti or grande. While enjoying your Cup o’ Joe, delight in the feeling of a looser waistband.

Naruto roll

There is a common misconception that sushi is a “health food.” Not to be the bearer of bad news, but your favorite sushi roll can toll in at well over 300 calories, most of which come from carbs and sugars. An average sushi roll contains 1 cup of rice which is about 200 calories, whether it’s white rice or a brown variety. However, sushi is delicious and a great high protein meal, so we don’t want to give it up, nor do we have to. Choose a Naruto roll, a sushi roll wrapped in cucumber, and savor the flavor of a low calorie roll with your favorite fillings.

Half of these

Nuts. Avocado. Olive oil. These foods are excellent sources of essential fats that our bodies need for energy, brain function, absorbing vitamins, and maintaining body temperature. Therefore, these foods are on our “thumbs up” list, but we often consume more than we need, resulting in excess calorie intake. There are easy ways to limit the calories from these fats. Try 1 tbsp. of olive oil instead of 2 in your salad. Believe it or not, that one tablespoon just saved you 119 calories. Or, half the amount of avocado or nuts in your salad. You won’t even notice the other half is gone.

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Vodka soda vs. Vodka tonic

Ok, so alcohol in moderation right? Well, even in moderation, calories from alcohol add up fast. As is often the case, there are better and worse choices when it comes to alcohol. Start with this: choose vodka with a zero calorie club soda instead of a vodka tonic. It’s a 100 calorie difference you won’t notice at cocktail hour, but you’ll definitely notice it on the scale. You’re welcome.

Fruit exchange

Fruits have a host of health benefits, including providing fiber and a variety of vitamins and minerals to your diet. An easy way to keep this naturally sweet food as low calorie and low in added sugar is to switch out dried fruit for fresh fruit when possible. One half cup of prunes is over 200 calories, when you can get double that amount, 1 cup, in the fresh fruit equivalent for a mere 76 calories! Swap out just one of your servings of fruit for fresh instead of dry, and consider yourself that much closer to your weight loss goals.       

Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

Subscribe to Tanya’s FREE Weekly Newsletter and follow her on Instagram, Facebook, Twitter and Pinterest. To learn more about Tanya’s private nutrition counseling services visit www.ffactor.com.