What are some simple ways for me to cut calories?

• If you like beer, try a “light” version instead.
• Order thin crust pizza and ask for veggies in lieu of some cheese topping.
• Use pureed fruit or apple butter to replace some of the oil in brownie recipes
• Wipe the pan you intend to cook in with a towel dampened with oil instead of just pouring oil into the pan
• Use 2 egg whites and one egg instead of a three-egg omelet
• Skip candy toppings and just use fruit topping on frozen yogurt
• Use skim milk in your lattes
• Always order dressing on the side and use a couple of teaspoons drizzled on your salad
• Refuse the bread basket at restaurants

Try these quick calorie cutters to shed some of those unwanted pounds. Remember, to lose one pound of fat, you must create a 3,500-calorie deficit. By incorporating one or two of the following tips into your everyday life, you can lose one pound every week.

1. Buy healthy frozen pizza varieties instead of takeout or delivery pizza. You'll save at least 100 calories and 15 grams of fat.

2. Try sorbet or light ice cream instead of the full-fat variety. Based on a one-cup serving, you'll save yourself 100 calories.

3. If you must have a soda with your meal, drink only half of it. Or ask the server to add extra ice. Better still, let water be the drink of choice at mealtimes. For that extra kick, try sparkling water with a wedge of lemon or lime. By substituting water for soda, you can eliminate 100 calories.

4. Instead of high-fat, high-calorie snacks like chips and cookies, try light microwave popcorn. Plan ahead for midday munchies by carrying fresh fruit or cutting up cucumbers and celery to take to work or play. Enjoy them with a mini-cup of cottage cheese or low-fat cheese slices. Make sure you're getting some protein, carbs and good monounsaturated fats. This will help you avoid cravings later. You can save 100 to 200 calories over candy bars and cookies.

5. Wine, beer and mixed drinks are high-calorie saboteurs. Limit them and you'll avoid 200 to 300 needless calories.

6. Instead of eliminating sweets from your meal plan, allow yourself to enjoy one of your favorite low-calorie treats once a week. This will keep you from overeating due to deprivation and could eliminate a pound a week!

7. When you need a meal in a hurry, don't pull in to a fast-food restaurant. Try the low-fat, frozen meals in your grocer's freezer -- these are even available at convenience stores with microwaves on hand. You could save yourself 300 to 500 calories.

8. By substituting fish for chicken or beef two to three times per week, you'll avoid storing an excess 300 calories.

9. Opt for baked french fries -- instead of fried -- and you'll save yourself about 150 calories.

10. Take the time to eat your food more slowly, and focus on savoring each bite. You could save yourself more than 100 calories per meal. That's because about 20 minutes after you start eating, the brain receives a signal from the stomach that tells you you're full. So, chew your food slowly, stop eating before you're full, and you'll easily shed unwanted pounds.

To shave 200 calories from each day -- without missing a thing -- put your blender to work. Use pureed vegetables in place of higher-calorie ingredients in your favorite entrees -- soups, casseroles, mac and cheese, and more. In a study, doing so helped people consume 200 fewer calories a day -- but still feel satisfied.

In the study, participants ate all of their meals in a lab once a week for 3 weeks. They ate carrot cake for breakfast, mac and cheese for lunch, and chicken-and-rice casserole for dinner, along with side dishes at each meal. But some weeks, the dishes were prepared with extra pureed veggies in place of higher-calorie, more energy-dense ingredients, like milk, cheese, and butter -- to the tune of 200 to 360 fewer calories per day. The participants didn't know about the swap, but they rated the slimmed-down dishes to be just as tasty and satisfying as the higher-calorie meals.

Take the RealAge Test!

You don't have to eat less or give up tasty food in order to cut calories. In this video, Dr. David Katz reveals his favorite way to cut calories by choosing the right foods.